Monthly Archives: July 2015

WOD NOTES: Today we’re testing your recovery with repeated efforts. If you can manage a heavier KB on each set, please do so. Fitness and Performance For times: 250 m row 40 KB swings Rest 1:1 500 m row 30 KB swings (+1) Rest 1:1 750 m row 20 KB swings (+2) Sport Rest Day

WOD NOTES: We continue to work on pulling strength. Maintain a focused effort on engaging all the necessary muscles. Your trainers are available to help you understand how to isolate and maintain controlled efforts. For the EMOM today you have a rep range for the pushups.  The rep range is available to allow for perfect push ups on each set. Fitness 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) EMOM x 12 3-5 push ups 10 air squats Performance and Sport 3 sets: 1 a) Elbows out ring rows x 8-10 (3011) 1 b) 90/90 band external rotations x 8-10 (4020) 4 sets: 2 a) Scapular pulls x 10-15 second hold 2 b) Arched front levers…

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WOD NOTES: Some odd object training today. The sand bag get up is a tricky little movement. We will be running the clock today, to maintain a sense of urgency, but the time really is irrelevant. Quality and controlled movement is essential today. Be deliberate with your positions and movements. Loading should be appropriately heavy to stimulate a challenge while maintaining proper form. All levels 10-15 minutes Working the TGU technique 5 Rounds: 1 Sand bag get up 20 lunges w/bag 10 Burpees over bag *substitutions for bag = single DB and single arm waiter lunges 😉

WOD NOTES: How efficient is your rowing and skipping? This WOD will definitely test your abilities. Maintaining efficiency in both movements, keeping calm, focused and fluid breathing will be essential to perform at your peak here. All levels 10 minutes: Skipping/Rowing drills and skills Teams of 2, Both working at the same time 12 sets alternating for time (6 sets per person) 250 m row 25 DU or 50 SU 15 minutes: Rolling calves, glutes, upper back then….ice bath 🙂  

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