April 11 2015
WOD NOTES: Both athletes will be working at the same time today. Power clean loading for Performance 95/65 Fitness 75/55 All levels HBBS 2 x 3 @60% 2 x 3 @70% 2 x 3 @80% Teams of 2, 15 minute AMRAP One person running 400 m the other person performing sets of: 5 Power cleans 135/95 5 Burpees over bar
April 10 2015
WOD NOTES: Ah! Goat day. Time to work on your individual weaknesses. Pick 2 movements and perform reps every minute on the minute. Reps and points of performance will be discussed in class. Have fun and take down them goats. Fitness Goat day: 20 minute EMOM Pick 2 movements Performance and Sport 5 sets of complex: 1 Clean + 1 Front Squat + 1 Jerk @80-90% 8-10 minutes: Skill work on pistols & HS holds To be discussed in class
April 9 2015
WOD NOTES: Someone turns 39 today!! 30 minute time cap on today’s WOD. Scaling options will be given in class. For time: 30 Box jumps 9 KB Snatch 24/16 (R) 30 walking lunges 9 KB Snatch 24/16 (L) 30 Row Cals 9 KB Snatch 24/16 (R) 30 Push press 75/55 9 KB Snatch 24/16 (L) 30 T2B 9 KB Snatch 24/16 (R) 30 Wall balls 20/14 9 KB Snatch 24/16 (L) 30 Burpees 9 KB Snatch 24/16 (R) 30 DU 9 KB Snatch 24/16 (L)
April 08 2015
WOD NOTES: “Do your best and forget the rest” -Tony Horton P90X Fitness and Performance 4 sets NFT Banded reverse fly’s x 12 Sand bag hip press x 6 Box jumps (step down) x 10 3 RFT: 400 m run 30 Russian swings 20 Ab mat sit ups