April 25 2015
All levels WOD NOTES: Saturday team WOD. Alternating work today, relay style. The team can decide how to divide reps/movements. Example: Each athlete runs 250m, each performs 20 DU, each performs 15 box jumps each performs 10 power cleans Teams of 3, 5 RFT 750 m run 60 DU 45 box jumps 30 power clean 95/65 Sport Master’s qualifier Event #4 21-15-9 Dead lifts 225/155 Box jumps 24/20 HSPU Sunday Master’s qualifier Event #3 2 RFT 1000 m row 50 thrusters 65/45 30 CTB
April 24 2015
WOD NOTES: This one is going to be more of a mental test. Finding the proper pacing with each piece is key today. Discuss your individual plan with your trainer. Fitness and Performance 10 minute Goat session EMOM reps and technique will be discussed in class 3000 m row Every 400m = 10 burpees over erg Sport Master’s qualifier Event #2 Work up to 1 RM Snatch Event #1 5 minute AMRAP 5 MU 10 Cleans 155/105
April 23 2015
WOD NOTES: The goal here is to increase your loading over April 13th WOD. Fitness and Performance HBBS 5 x 5 Bench press 5 x 5 – 8 4 sets: Active bar hang in tuck x 20 – 30 seconds Sport HBBS 5 x 5 @80% 30 minute Row Max meters
April 22 2015
WOD NOTES: This one is going to be a test of your endurance. Pacing the run and breaking the rows and wall balls into manageable sets will be important today. Fitness For time: 400 m run 25 horizontal ring rows 800 m run 50 wall balls 800 m run 25 horizontal ring rows 400 m run Performance For time: 400 m run 25 pull ups 800 m run 50 wall balls 20/14 800 m run 25 pull ups 400 m run Sport Rest Day