May 18 2015
WOD NOTES: Our Monday “routine” continues adding volume. If last Monday’s WOD was challenging for you? Don’t worry about progressing yet. Go back to last weeks WOD and move with purpose and control. Fitness Back Squats 4 x 3 @85% 4-5 sets Ring push ups x 3-5 Pull up negatives x 2-3 Hollow hang x 10-15 seconds Performance and Sport HBBS 4 x 3 @85% B1. Strict Ring dips 4 x 8-10 reps Rest 30 seconds between sets B2. Ring pull ups 4 x 8-12 reps Rest 30 seconds between sets B3. Ring L sit 4 x 15-20 seconds Rest 60 seconds between sets
May 16 2015
WOD NOTES: Saturday teamwork. Enjoy. Teams of 2, alternating work as needed 100 Russian swings 24/16 400 m run together 80 Wall balls 20/14 400 m run together 60 Burpees 400 m run together 80 Wall balls 20/14 400 m run together 100 Russian swings 24/16
May 15 2015
WOD NOTES: We continue the squat cycle. But today with move to the front squat and add some pauses. And finish things off with gymnastics/skills EMOM. Happy Friday 🙂 Fitness Front Squats 5 x 2 @70% EMOM x 12 30 on: 30 off Min 1-4 = Push ups x max reps Min 5-8 = DU x max reps Min 9-12 = V sits x max reps Performance Front Squats 5 x 2 @70% EMOM x 12 30 on: 30 off Min 1-4 = HSPU x max reps Min 5-8 = Ring dips x max reps Min 9-12 = T2B x max reps Sport Front Squats w/3 sec pause at bottom 5 x 2 @70% EMOM x 12 30 on: 30 off Min 1-4 = MU x max reps Min 5-8 = HSPU x max reps Min 9-12 = T2B x max reps
May 14 2015
WOD NOTES: Another glut/hamstring focused workout. The pause dead lift requires some serious focus and a solid position (more challenging than you might think). Maintain active lats and keep the bar close. Fitness and Performance 5 x 3 2 part Pausing Dead lifts @50-65% 3 sets Team Sled work 2 minute: max lengths (high/low) 2 minutes: Rest Sport 5 sets 3 position snatch (floor-below knee-above knee) 15 minutes MU/Ring work Russian dips Front lever on rings Ice cream makers Details, progressions, reps and sets will be discussed based on stability and experience.