July 22 2015
WOD NOTES: This will be great test of your grip endurance. Fitness 4 sets Bear Walk x 2 lengths Indian club circles x 10 each side Side plank x 15-20 sec each Partner Pancake x 60 sec 8 minute AMRAP 50 SU Farmer carry 100′ Performance 4 sets Bear walk x 2 lengths Indian club circles x 10 each side Dragon fly’s x 3 (negatives) Partner Pancake x 60 sec 8 minute AMRAP 25 DU Sand bag carry 70/45 Sport Rest Day
July 21 2015
WOD NOTES: “Cindy” is 5 pullups + 10 push ups + 15 air squats. With the added rowing element this will test your pulling and pushing endurance. Be sure to stop a few reps short of failure on each of the body weight movements. If we have larger classes today? This WOD can be performed as a team effort. The WOD will start with the row and finish with the air squats for a total of 8 sets. Fitness and Performance “Cindy” on the water 2000 m row every 250 m = 1 round of Cindy Sport Front Squats 3 x 5 @70% Rack Jerks 1-1-1-1-1-1-1-1-1
July 20 2015
Fitness and Performance Back Squats 3 sets of 5 @70% 4 sets: 1 a) Bent over barbell rows 10-12 reps (21×2) 1 b) straight arm band pull downs x 8-10 reps (4010) 3 sets: 2 a) Elbows out ring rows x 8-10 (3011) 2 b) 90/90 band external rotations x 8-10 (4020) Sport EMOM x 10 3 T&G Snatch Start @60% add # each min until technical failure then work back down For time: 5-4-3-2-1 MU Snatch 135/85 Review Dec. 30.2014
July 18 2015
WOD NOTES: This is a tricky little creeper of a WOD. If this one is a repeat for you? You should have a pretty good strategy going into this one. Fitness 15 min AMRAP Ascending ladder 4 KB Swings 3 Wall balls 2 Burpees 1 Shuttle run Multiply each additional round by the number = Round 2 x 2, Round 3 x 3 etc… Performance and Sport Nov 6 2014 Review WOD Throwdown #4 15 min AMRAP Ascending ladder 4 Wall balls 3 T2B 2 DL @185 1 HSPU Multiply each additional round by the number = Round 2 x 2, Round 3 x 3 etc…