Monthly Archives: July 2015

WOD NOTES: Working on developing the strict pulling strength. Maintain a focused effort on muscle isolation and tempo. We’re getting one step closer to a strict, controlled pull up. Fitness 4 sets: 1 a) Elbows out ring rows x 10-12 (3011) 1 b) One arm DB Row x 10-12 3 sets: 2a) Straight arm band pull downs x 8-10 (4010) 2 b) Biceps curl x 8-10 (3110) 3 sets NFT 30 DU 20 single arm KB swings 10 KB Jerks Rest 60-90 seconds Performance and Sport 5 sets: Snatch + OHS For time 5 RFT 15 calorie row 5 hang power cleans 135/85 5  thrusters 135/85

WOD NOTES: The goal here is to increase the KB loading for each TGU set, leading up to 1 RM. This workout is not for time. The focus should be on quality movement throughout the entire piece. If your movement is starting to suffer? Slow down and take your time. Fitness From our friends @ Agatsu “Turkish Delight” 5 TGU R/L 1 Negative pull up 4 TGU R/L 1 Negative pull up 3 TGU R/L 1 Negative pull up 2 TGU R/L 1 negative pull up 1 TGU R/L Sport Hang Snatch 3 x 3 @70% *5 sets: 1 Thruster + 1 Push press + 1 Split Jerk *work up to as heavy as possible, if this a repeat from April? Lets PR this complex 🙂

WOD NOTES: This is a team WOD. The reps and sets can be broken up any way the team decides. Fitness and Performance Teams of 2, Both working at the same time Back Squats x 6000/5000 Sit ups x 100 Rowing x 2000 m

WOD NOTES: This will be a test of your shoulder stability and muscular endurance. Make sure to position yourself in the proper loading category today. (the first weight should be approximately 65-75%) Resting is allowed above the head and not in the rack position. All Levels 15 minutes to prep shoulder press Build up to a heavy single then… Fitness For time 25 strict press 55/45 25 strict press 45/35 25 strict press 35/25 Every time you break up the reps = 250 m run Performance For time 25 strict press 75/55 25 strict press 65/45 25 strict press 55/35 Every time you break up the reps = 250 m run Sport For time 25 Strict press 95/65 25 Strict press 75/55 25 Strict press 65/45 Every time you break up the reps = 250 m run