Monthly Archives: June 2015

WOD NOTES: Today is all about having some fun, challenging yourself and building friendships. 3-2-1 GO!!  

WOD NOTES: Explosive Monday… Fitness Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 15 wall balls 20 hanging knee raises 30 DU or 50 SU Performance Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 95/65 10 box jumps 24/20 15 T2B Sport Dead lift 3-3-3-3-3 + Hurdle jumps 1-1-2-2-3 12 minute AMRAP 5 push press 115/75 10 box jumps 24/20 15 T2B

WOD NOTES: Today is the day we’ve been building up 5 weeks for. It’s time to challenge the 1 RM. If you haven’t been following the Squat cycle over the past 5 weeks? You will go through our warm up then complete a 3 K Row for time and compare it to our Level 1 testing standards. All levels 10 minutes mobility prep 10 minutes Squat prep HBBS 6 @50% 5 @60% 4 @70% 3 @80% 2 @90% 1 @100%+  

WOD NOTES: Tomorrow we max out the Back squat so, today is lower volume and effort. With a focused effort on Squat mobility and mechanics. It’s okay to work up a little sweat on this one, but it’s important to keep a lower HR. Maintaining a focused effort on movement perfection is today’s challenge. Fitness 15 minutes Squat position work, mobility etc… 15 minutes of lower intensity effort Earthquake OHS x 5 Farmer carry x 2 lengths Bear Crawl x 2 length 500 m row @18-22 SPM & 5K +5 Sit in squat x 30 seconds Performance and Sport Complex: Earthquake OHS 3-3-3-3-3 DBL KB C&J 1-2-1-2-1 For time: 10-8-6 KB Snatch 24/16 5-4-3 Bar MU