Aug 4 2015
WOD NOTES: Start with some fun movement patterns and gymnastics progressions. Moving on to some advanced KB work. Fitness 5 sets: Pistol squat progression x 5 each leg KB Windmill x 1 each side Slow controlled bear crawl x 1 10 minutes KB Snatch practice Performance and Sport 5 sets: Bottoms up pistol x 1 each Pistol x 1 each Single leg shrimp squat x 1 each Wrist push ups x 5 5 min AMRAP KB Snatch tester
Aug 3 2015
WOD NOTES: Oh “Diane”? Today we build up to a heavy technical single not necessarily your 1 RM or a PR. Then we decrease loading with a complex. The goal on the pressing exercises is to accumulate large volume, make sure to keep a few reps in the tank on each set or the numbers will drop significantly. Fitness 20 minutes Build up to today’s heavy single DL Then perform the following… 2 DL @90% + Max UB push ups 3 DL @80% + Max UB push ups 5 DL @70% + Max UB push ups 8 DL @60% + Max UB push ups Rest 2-3 minutes between efforts Performance 20 minutes Build up to today’s heavy single DL Then perform the following… 2 DL @90% + Max UB ring push ups 3 DL @80% + Max UB ring push ups 5 DL @70% + Max UB ring push ups…
Aug 1 2015
WOD NOTES: Each person will perform the number of reps or distance required before moving on. The loading on the KB should be challenging while maintaining control of each rep. Your trainer will review any modifications needed with you. “Keep Fit and Have Fun.” All levels 24 minute AMRAP Teams of 2, alternating work 10 Box jump overs 24/20 20 KB Swings 24/16 250 m run