Monthly Archives: November 2015

WOD NOTES: Developing some strict gymnastics strength. Followed by a fun MetCon based on your individual training pathway. Fitness  3-4 sets One arm DB Row x 10-12 Band reverse fly’s x 15 Plank hold x 45 seconds 12 minute AMRAP 30 Calorie Row 25 Wall balls 20 Ring rows 15 Ab mat sit ups Performance 15 minutes Working on rope climb skills 12 minute AMRAP 20 Wall balls (+1) 10 Strict pull ups 5 strict T2B Sport 15 minutes Prep HS work Build up to your DL loading For time 1 Rope climb 10 Dead lifts @225/155 15 Burpees over bar 2 lengths HS Walk 15 Burpees over bar 10 Dead lifts @225/155 1 Rope climb

WOD NOTES: The goal for this ROW WOD is to maintain the same split throughout each minute of work. Starting out fast and strong then sinking into a steady pace. Set the monitor for 45 seconds work : 75 seconds rest x 8 If you are sharing a machine? Set the monitor for 45 seconds work : 30 seconds rest x 16 Fitness and Performance 4 sets Single leg KB Dead lifts x 8-10 Band hip thrust x 20 DU practice x 45 seconds Rest 60 seconds between each movement 8 sets on the rower 45 seconds on : 75 seconds off 15 seconds @30+ SPM 30 seconds @26 SPM Sport Drop snatch as warm up Snatch Work up to today’s heavy single BTN Push press 5 x 3 @ME Power clean + power jerk 5 x 1 + 2

WOD NOTES: Descending reps and ascending loads, make sure to choose the barbell loading appropriate to your abilities. Fitness and Performance For times 20 Push press 750 m Row 20 Burpees Rest 3 minutes 15 Push press 500 m Row 15 Burpees Rest 3 minutes 10 Push press 250 m Row 10 Burpees BB Loading = Fitness 65/45 – 75/55 – 85/65 = Performance 75/55 – 95/75 – 115/85

WOD NOTES: Max effort day. With lots of built in rest, each bike effort should be all out. Go for it! Fitness and Performance 15 minutes build up to a heavy Front Squat 5 sets 5 Front Squats @65% 30 sec ME Assault bike Rest 3 minutes Sport Snatch 3 x 2 @90% C&J 3 x 1 @90% Then… 5 sets for total time 15 Wall balls 30/20 12 T2B 9 Power Snatch 95/65 Rest 1:1