June 11 2015
WOD NOTES: This is a great opportunity to push yourself in a team WOD. One partner will start on the rower, the other partner will start on the run. The partner that finishes each round first will get some extra rest. We have a 30 minute time cap on today’s WOD. Fitness and Performance Teams of 2, both working at the same time Row/Run – Pyramid 1250 m row + 10 shuttle runs 1000 m row + 8 shuttle runs 750 m row + 6 shuttle runs 500 m row + 4 shuttle runs 250 m row + 2 shuttle runs Sport 5 sets of complex: Power Snatch + OHS + Snatch Pause in each position for 3 seconds
June 10 2015
WOD NOTES: Interval work today. This will be a big test of your overall “core” stability. Fitness 4 minute clock x 5 400 m row 30 sit ups AMRAP Sand bag squats Rest 3 minutes Performance 4 minute clock x 5 400 m row 30 sit ups AMRAP Back Squats @50% Rest 3 minutes
June 9 2015
WOD NOTES: Last month we started playing around with the clean. Today we continue with some additional practice. Timing, speed and hip drive should be starting to feel a bit better. But do not increase loading until the lift starts to feel second nature. Be patient this process can take weeks, months and years to really get comfortable. Fitness 15 minutes Power clean technique work 8 minute AMRAP 15 Russian swings 5 Box jumps/step ups Performance 15 minutes Build up to heavy 3 Power clean 8 minute AMRAP 5 Power cleans 115/75 10 Box jumps Sport EMOM x 10 Odds = 3-5 pistols each Evens = 8-12 GHD Sit ups For times: 6 x 400 m ski erg Rest 1:1
June 8 2015
WOD NOTES: How’s your pushing power? We have a spicy pushing complex then finishing off with a little descending rep MetCon with wall balls and strict pulling. Fitness Earthquake Bench press 5-5-5-5-5 For time 10! Wall balls *Bent over DB Rows *pick a DB weight that you can complete 8-10 reps with Performance Bench press 3-3-3-3-3 + Strict HSPU 1-2-1-2-1 10! Wall balls 20/14 Strict Pull ups Sport Floor Press 3-3-3-3-3 + Strict deficit HSPU 1-2-1-2-1 10! Wall balls 30/20 Strict CTB Pull ups