Monthly Archives: October 2015

WOD NOTES: This is gonna be one heck of a leg burn! Lock in, get mentally strong and go for big wall ball sets. Fitness and Performance 4 sets: Goblet Squats x 8 reps Band reverse fly’s x 15 Skipping rope practice x 45 seconds 5 sets for reps 30 seconds Assault Bike 60 seconds AMRAP Wall balls 90 seconds Rest Sport 30 minutes Prep BB movements for the WOD 10 minute clock 30 wall balls + 1 RM Clean 30 wall balls + 1 RM Bench press 30 wall balls + 1 RM OHS Score is 1 RM of each movement added together. Wall balls heights are 12/10 today  

WOD NOTES: Building some explosive power and speed with sub maximal loading.  The pivot box jump will challenge your timing and proprioception.  The box height should remain at a level based on your control and stability on top. Yes the %’s are light, but speed is the name of the game today. Fitness 15 minutes Work up to heavy”ish” Dead lift Then…. Perform as a complex Dead lift @80% 2-2-2-2-2 + 90 degree pivot box jump 2-2-2-2-2 Performance and Sport 15 minutes Work up to heavy”ish” Power clean Then…. Perform 5 sets as a complex Power clean floor + hang power clean @70% + 90 degree pivot box jump 2-2-2-2-2

WOD NOTES: FGB style WOD today. Going hard on each piece will surely feel horrible. Determine the pieces that will give you the most reps and focus your efforts accordingly. Fitness and Performance 3 sets for reps 60 seconds Wall balls 60 seconds KB Swings 60 seconds Assault Bike 60 seconds Burpees 60 seconds Calorie Row 60 seconds Rest Sport Within 7 sets Find a heavy 3 T&G Power Snatch Front Squats 3 x 2 @90% 5 RFT Calorie Row 15/12 8 Burpee over erg 6 Power Snatch 135/95 4 Squat cleans 155/105

WOD NOTES: Some familiar locomotion movements from Oct. 9th. Then a quick little gymnastics MetCon. Fitness and Performance 3 sets Support wall pike x 30 seconds Crab walks x 1 length Straddle pancake x 60 sec Single arm KB OHS x 3 each 9 minute AMRAP 60 walking lunges 50 Sit ups 40 Calorie Row 30 Hollow Rocks 20 Box jump overs 10 Inch worm push ups Sport 3 sets Support wall pike x 30 seconds Crab walks x 1 length Straddle pancake x 60 sec Single arm KB OHS x 3 each 9 minute AMRAP 60 walking lunges 50 Sit ups 40 HR Push ups 30 T2B 20 Box jump overs 10 MU