June 16 2015
WOD NOTES: Today were working on developing overhead pressing strength. Decide on a load that you can manage for 8-10 repetitions. If you fly through this WOD the loading is not challenging enough to build strength and muscular endurance. Fitness For time: 21-18-15-12-9-6-3 Calories on the rower Strict DB shoulder press Performance For time: 21-18-15-12-9-6-3 Pull ups Strict BB shoulder press 50% BW Sport For time: 21-18-15-12-9-6-3 CTB pull ups HSPU Review July 12 2011
June 15 2015
WOD NOTES: Today we get into an explosive complex. Complete the DL reps then immediately push the empty sled as fast as possible. You should really feel the glutes fire up on this one!!! #bootyshorts Fitness Dead lifts 5-5-3-3-2 + Sled push x 2 lengths 7 minute AMRAP 10 OHS w/dowel or training bar 5 burpee pull ups 50 SU Performance Power clean + 2 Front squats 1-1-1-1-1 + High box jumps 1-2-1-2-1 7 minute AMRAP 10 OHS 75/55 5 burpee CTB 20 DU Sport **Snatch + 2 OHS 1-1-1-1-1 + High box jumps 1-2-1-2-1 **Review August 21 2014 7 minute AMRAP 10 OHS 115/755 5 Bar MU 20 DU
June 13 2015
WOD NOTES: Today is another team effort. One athlete will work while the other is resting and both athletes complete 4 full rounds for time. All levels Teams of 2, alternating complete sets: 4 RFT 20 Wall balls 250 m run 10 Burpees
June 12 2015
WOD NOTES: How’s your upper body strength? Strict barbell and gymnastics movements with a focused effort on pushing and pulling strength. Fitness Strict press 8-8-5-5-3-3 + Band reverse fly’s x 12’s Rest 2 minutes EMOM x 10 Odds = 3-8 Push ups Evens = 8-10 BB Row Performance Strict press 3-3-3-3-3 + Band reverse fly’s x 12’s Rest 2 minutes EMOM x 10 Odds = 3 -5 Strict ring dips Evens = 6-8 Scapular ring pull ups Sport Strict press 8 x 3 @75 -85% EMOM x 10 Odds = Strict ring dips 5-8 Evens = 1 legless rope climb Use a weight vest