Oct 22 2015
WOD NOTES: Goal today is to find a heavy 8 RM Back Squat. Followed by some strict gymnastics work. Fitness 20 minutes Establish 8 RM Back Squat 3 sets Strict assisted ring pull ups x 5-8 Strict push ups x 5-8 Rest 2-3 minutes Performance 20 minutes Establish 8 RM Back Squat 3 sets Strict pull ups x 5-8 Strict HSPU x 3-6 Rest 2-3 minutes Sport 20 minutes Find your 6 RM HBBS BTN Push press + OHS 5 x 5 + 1 @80% Strict HSPU 3 x ME 5 x 15 seconds L Sit 3 x 2 Dragon fly (controlled descent) 3 x 1 Skin the cat 3 x 1 Strict MU or assisted
Oct 21 2015
WOD NOTES: Some straight up aerobic intervals today. Teams of 2, alternating work as needed. 4 sets for total distance 4 minutes Row 4 minutes Ski Erg
Oct 20 2015
WOD NOTES: Some overhead pressing practice. Followed by a tabata burner. This is a repeat from Sept. 22. 2015. Fitness and Performance Strict press 3-3-3 Push press 2-2-2 Push jerk 1-1-1 Tabata Burpee Slam ball alternating for 8 sets each Sport 20 minutes Work up to a heavy C & J double Master’s Throwdown Event 1 “Bar Crawl” 9-15-21 Dead lift 225/155 Front Squats 155/105 STOH 135/95 No rack is used, bar pulled from the floor each set
Oct 19 2015
WOD NOTES: Some longer intervals today. Decreasing KB loading each set is recommended. Fitness and Performance 10 minutes: KB Skills and drills. For times: 500 m row Then… 3 rounds 15 KB Swings 15 Ab mat sit ups Rest 3 minutes 500 m row Then… 3 rounds 12 KB Jerks 12 Hollow Rocks Rest 3 minutes 500 m row Then… 3 rounds 10 KB Snatch 10 V sits Sport Master’s Throwdown 3.1/3.2 “CTB Fran” / “HSPU” 0:00 – 10:00 minutes Fran 21-15-9 Thrusters 95/65 CTB 10:00 – 13:00 Max reps *HSPU *CrossFit open standards from 2015