May 13 2015
WOD NOTES: Are you struggling with squat mechanics? Take your time with each piece and maintain a focused effort on your squat progress. Fitness and Performance 3 sets NFT Banded ankle flexion x 30-60 seconds each Straddle forward fold x 30-60 seconds 3 OHS (85X1) 12 minute AMRAP 50 wall balls 30 Burpees 20 Box jumps Sport Rest Day
May 12 2015
WOD NOTES: 20 minutes of work ahead of us today. Pacing is essential with a longer MetCon. Discuss your individual strategy with the trainer Fitness 20 minute AMRAP 400 m run 500 m row Performance and Sport “Nicole” 20 minute AMRAP 400 m run Max UB Pull ups Review Nov 6 2013
May 11 2015
WOD NOTES: Today we build on last weeks squat and gymnastics efforts. Fitness Back Squats 5 x 2 @85% 4-5 sets of complex: Strict tempo Push ups x 3-5 reps Band external rotation x 6-8 reps Trap 3 Raises x 3-6 reps Performance and Sport HBBS 5 x 2 @85% B1. Ring Archer push ups 4 x 3-6 reps Rest 30 sec between sets B2. Ring pulls (false grip) 4 x 6-8 reps Rest 30 sec between sets B3. Ring tuck hold 4 x 15-20 seconds Rest 60 seconds between sets
May 9 2015
WOD NOTES: This one is all about the burpees, getting there quickly and with some gas in the tank are key. Fitness 5 minute AMRAP x 3 250 m row 4 Dead lifts @80% 50 DU AMRAP Burpees Rest 2 minutes between sets Performance and Sport 5 minute AMRAP x 3 250 m row 4 Dead lifts @315/225 8 Strict HSPU AMRAP Burpees Rest 2 minutes between sets