July 27 2015
WOD NOTES: Today we’re testing some of our level requirements. Each pressing portion has a 7 minute time component. If you perform the required loading goals before the time cap? Rest before moving on to the next piece. The gymnastics testing will be divided into heats and each person will have an observer to ensure that all movement standards are maintained throughout the circuit. The goal is tight, quality movement patterns. If you have already passed the gymnastics testing previously? 2 options available: 1- test up to the next level or 2- scaled up version built by your trainer Good luck today. All Levels 7 minutes to establish: 8 RM Strict press Then… 7 minutes to establish 3 RM Strict press Then… 7 minutes to establish 3 RM Push press Fitness 5 Rounds NFT 5 pronated ring rows 1 Strict push up 6 Sit ups 10 seconds hollow hold Performance…
July 25 2015
WOD NOTES: Straight up chipper today. If this is a repeat for you? Good luck and hit it hard. Fitness For times: 100 SU 250 m run 500 m row 250 m run 100 SU Rest 2 minutes 15 push ups 20 KB swings 30 KB Goblet squats 20 KB swings 15 push ups Rest 2 minutes 100 SU 250 m run 500 m row 250 m run 100 SU Performance and Sport For times: 100 DU 250 m run 500 m row 250 m run 100 DU Rest 2 minutes 10 HSPU 20 DB Snatch 50/35 30 Pull ups 20 DB Snatch 50/35 10 HSPU Rest 2 minutes 100 DU 250 m run 500 m row 250 m run 100 DU Review Aug. 2013
July 24 2015
WOD NOTES: We continue with our pull up strength progressions. You should be able to isolate each muscle group with a greater focus. Today’s MetCon is not for time, the goal will be to go unbroken while keeping the intensity high, and the movements strict. Fitness 4 sets: 1 a) One arm DB Row x 10-12 1 b) Band reverse fly’s x 12’s 3 sets: 2a) Straight arm band pull downs x 8-10 2 b) Biceps curl x 8-10 NFT: 10-8-6-4-2 Pronated ring rows Strict T2B or V sits 250 m jog between each sets Performance and Sport 4 sets: 1 a) False grip ring rows x 6-8 1 b) Tap swings on rings x 10-12 3 sets: 2 a) Arched lever x 10-15 seconds 2 b) Bottoms up pistol x 6-8 reps NFT: 10-8-6-4-2 Pistols Bar MU 250 m jog between each sets
July 23 2015
WOD NOTES: IWT’s test power output and recovery. Make sure to pick a load that you can move quickly and efficiently. Fitness 10 minutes Dead lift technique and prep 4 sets for distance: Dead lift x 5 + Row for 2 minutes Rest 3 minutes Fitness = 155/105 Performance = 185/135 Sport = 225/155 Performance and Sport 10 minutes Power clean technique and prep 4 sets for distance: Power clean x 3 + Row for 2 minutes Rest 3 minutes Performance = 155/105 Sport = 185/135