Oct 8 2015
WOD NOTES: Some shoulder and core stability work followed by a quick MetCon. Happy Thursday. Fitness and Performance 4 sets: Elbows out ring row x 8 (pause at top) Band external rotation x 10 Hollow hold x 15-20 seconds 4 RFT: 30 Calorie Row 30 KB Swings 30 Sit ups Performance 24/16kg Sport Power Jerk 5 x 3 @60-70% BTN Push press + OHS 5 x 3 + 1 3 RFT: 500 m row 20 Wall balls 20/14 15 T2B
Oct 7 2015
WOD NOTES: How explosive are your hips? Fitness 15 minutes Power clean technique EMOM x 10 10 Heavy KB swings 10 Jump Squats Performance 15 minutes Work up to heavy Power clean Load 65% of today’s effort on the bar Then… EMOM x 10 3 Power Clean 10 Jumping air squats Sport Rest Day
Oct 6 2015
WOD NOTES: Bring your tank tops, sleeveless shirts and cut off jean shorts. Time to hit those beach body muscles. “The best activities for your health are pumping and humping” -Arnold Schwarzenegger Fitness Bench press 5-5-5-5-5 3 sets of complex: Triangle push ups x 5-8 Standard or assisted push ups x 6-10 Band triceps kick back x 12-15 Rest 2-3 minutes 5 sets 10 Hollow rocks 10 Supermans Performance Bench press 5-5-5-5-5 3 sets of complex: HSPU x 3-8 Ring dips x 5-10 Push ups x 6-12 Rest 2-3 minutes 5 sets 10 Hollow rocks 10 Supermans Sport Snatch 3@70%, 2 @80%, 1 @90% 3 @75%, 2 @85%, 1 @90% 2 @80%, 1 @90%, 1 @100% + Snatch Pulls 4 x 3 @110% RDL’s 5 x 3 AHAP
Oct 5 2015
WOD NOTES: Now that we have new 1 RM’s for the back squat, make sure to use new math 😉 All levels Back Squats 5 x 4 @ 75% Fitness For time: 12-10-8-6-4-2 Burpees over sand bag Sand bag Squats Calorie Row Performance and Sport For time: 12-10-8-6-4-2 Burpees over sand bag Sand bag Squats 45/30 Calories on Assault bike