Going Away WOD for two of our Great Coaches!!!

Coach Eric and Coach Jaclyn aka Jackie

Warm-up

• 3 Rounds
  • 50 Single Unders
  • 10 Muscle Cleans
  • 10 Strict Press (empty bar)
  • 15 Kip Swings or hollow rocks

Event 1: Clean and Jerk Ladder – Primary Judge – Coach Eric

• 0-1 Minute – 5 Clean and Jerks at 95/65 lbs
• 1-2 Minute – 5 Clean and Jerks at 135/85 lbs
• 2-3 Minutes – 5 Clean and Jerks at 155/105 lbs
• 3-4 Minutes – 5 Clean and Jerks at 185/135 lbs
• 4-5 Minutes – 5 Clean and Jerks at 225/165 lbs

Event 2: Bench Mark (one of the ladies) Fran – Primary Judge – Coach Jackie

• 21-15-9
• Thrusters 95/65 lbs
• Pull-ups

Coaches will call out NO-REPS!!!

NO-REPS will be rewarded…

Farewell for Coaches will be continued at the bowling alley after the events have been completed.

Warm-up: 10 minutes

• 3 Rounds:
  • 15 Calorie Machine row bike or ski
  • 10 Tempo Push Ups
  • 10 Side Raises (light plates or dumbbells)
  • 10 Front Raises (light plates or dumbbells)

Strength/Skill: Upper Body

• Strict Press 3×5 at 75% 1RM Rest 2 mins between sets.
• Bench Press 3×5 at 75% 1RM Rest 2 mins between sets.

METCON: Sprint Rounds for time

• 10 rounds for time of:
• 12/10 Row Calories
• 9 Double Dumbbell Hang Power Cleans, 50/35 lbs
• 6 Double Dumbbell Push Press, 50/35 lbs
• Rest 1 min

Rest 1 min between rounds OR complete in teams of 2; you go-I go fashion; 10 rounds each. Scaling Options: Scale the DB weight to keep these unbroken and fast!

Warm up: 10 Minutes

• 400m Easy –then–
• 3 Rounds
  • 10 Steps ups
  • 50m Stride
  • 10 Single leg deadlifts (light KB)(each leg)

Strength/Speed: Sprint

Tag Team Partner Relay: 200m Sprints

• Pick a partner close to your speed so you have equal rest periods and sprint 200m x 10.

Skills Training: Gymnastics

Rope Climbs: 10 minutes

• AMRAP Rope climbs in 2 minutes

Strict Ring Dips: 10 minutes

• 5 x 10 (athlete picks load)

Pistols: 10 minutes

• Complete 50 alternating pistols

Warm-up: 10 Minutes

• 2:00 Row –then–
• 3 Rounds
  • 10 Pause Air Squats
  • 10 PVC pass throughs
  • 10 PVC OH Squats
  • 10 Hollow Rocks –then–

• Spend some time going through snatch drills and specific warm ups 10 Minutes

Strength/Skill: Snatch

Squat Snatch 3-3-3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

Build up each set. Work up to a heavy triple for the day.

Metcon: Rounds for time/Sprint

• 2 rounds for time of:
  • Row, 500 m
  • 25 Burpees

Warm-up: 10 minutes

• 15/12 Cal Row
• 10 PVC strict press
• 15/12 Cal Row
• 10 Squat Jumps
• 15/12 Cal row
• 10 Tempo Push Ups
• 15/12 Cal Row
• 10 Light DB hang clean and jerks (per arm)

Strength/Skill: EMOM

3 Power Clean + 3 Push Jerk, pick load Every 1 min for 10 mins.

Pick a weight you can go touch and go and unbroken with. Should be around 70% of 1RM C&J!

METCON: Reps for time

• 15-12-9 reps, for time of:
  • Clean & Jerk, 135/95 lbs
  • Chest-to-bar Pull-up

Scaling Options: Weight for these C&Js should be light so that you can stick to fast singles, scale C2B to regular pull ups, jumping pull ups or inverted rows if needed based on skill level.

Warm up: 10 minutes

• 3 rounds of:
  • 5 Strict Chest 2 Bar Pull-ups
  • 10 Push ups
  • 15 Air Squats

• Bear Complex set w/ empty barbell the remaining time
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Metcon: Ascending Reps for time

• Bear Complex Set ( Power Clean, Front Squat, Push Press, Back Squat, Push Press ) 185/125 lbs
• Strict Handstand Push-up
• Toes 2 Bar

1,2,3,4,5,6,7,8,9,10 reps of above

Event: Friday, June 11 at 1730 going away lift off for Coach Eric!!!

Warm-up: 10 minutes

• 3:00 Row –then–
• 10 Goblet Squats
• 0:30 Squat hold with KB
• 10 Hollow Rocks
• 0:30 Squat hold with KB
• 10 PVC Pass throughs
• 0:30 Squat Hold with KB
• 10 Push Ups

Strength/Skill: Overhead Squats

• Overhead Squat
• 3×2 at 75% 1RM
• Rest as needed between sets.

If you feel good go heavier than 75% of your last one but try to stay with the same weight for the first 2 sets.

Metcon: Rounds for time

• 10 rounds for time of:
  • 10 Bar Facing Burpees
  • 3 Squat Snatches, 75% 1RM
  • Rest 1 min

If you want alternate rounds 1:1 with a partner (10 rounds each), these should be squat snatches and should be fairly fast singles, if you need to go lighter in order to make these SQUAT snatches and work on timing and form, try not to power snatch!

Warm-up: 10 Minutes

• 400m Easy –then–
• 3 Rounds
  • 10 Steps ups
  • 50m Stride
  • 10 Single leg deadlifts (light KB)(each leg)

Strength/Skill: Upper Body

8 Strict Pull-ups + 8 Box/Ring Dips x 5 sets

Metcon: Rounds for time:

• 3 rounds for time of:
• Run, 800 m
• Wall Ball Carry, 200 m
• Farmer Carry, 53/50 lbs, 35 lbs for 100 m
• Wall Ball Carry, 200 m

Run hard on the 800 m runs!!!

Warm up: 10 Minutes

• 3:00 Row Then
• 3 Rounds
  • 15 Air Squats
  • 5 Inch Worms +1 Push Up
  • 10 Broad Jumps

Clean Prep: 10 minutes

Technique/Strength: Clean 15 Minutes

• Barbell movements
• High Hang Squat Clean
• 3 x 5
• Work up slowly to a working set
• Emphasis on getting under the bar as quickly as possible!!!

Skill: Double Unders – 20 Minute time cap

Complete each set unbroken – Rest as needed between sets

• 5 Double Unders
• 10 Double Unders
• 15 DU’s
• 20 DU’s
• 30 DU’s
• 40 DU’s
• 50 DU’s
• 75 DU’s
• 100 DU’s
• 150 DU’s
• 200 DU’s

Warm-up: 10 Minutes

• 1:00 Row
• 10 Kip Swings
• 1:00 Row
• 10 Push Ups
• 1:00 Row
• 10 Goblet Good mornings (light KB or DB)
• 1:00 Row
• 5 Inch Worms + 2 Push Ups

Strength/Skill: Upper Body

• 3 Muscle-ups Every 1 min for 10 mins.

Metcon: For time

• Handstand Walk, 60 ft
• 10 Toes-to-bars
• 10 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 12 Toes-to-bars
• 12 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 14 Toes-to-bars
• 14 Deadlifts, 275/185 lbs
• Handstand Walk, 60 ft
• 16 Toes-to-bars
• 16 Deadlifts, 275/185 lbs