Monthly Archives: November 2015

WOD NOTES: Testing your pushing endurance today. Find and good tempo with your cycle rate and breath pattern. Fitness 15 minutes Build up to heavy Push press 3 sets for reps 3 minute clock 500 m row AMRAP Push press @65% Rest 3 minutes Performance and Sport 15 minutes HS practice 3 sets for reps 3 minute clock 30 calorie Assault bike AMRAP HSPU Rest 3 minutes  

WOD NOTES: 8 RM deadlifts are a real grip, and muscular endurance challenge…Then we follow things up with some straight forward rear delt. and lat. development. Fitness and Performance 20 minutes Build up to 8 RM Dead lift 4 sets of complex: Bent over lateral DB Raise x 12 Straight arm band pull downs x 12 DB pull overs x 10 3 sets: Pull up negatives x 3-5 reps Sport Power Snatch 5 x 1 ME Power clean & Reflex Jerk 5 x 1 ME (option one) Body building focused 5 sets of complex: Bench press x 2 + Pendlay Row x 6 (option two) CrossFit focused 10 minute AMRAP 1 MU 5 Wall balls 10 DU Every set add the following : 1 MU + 5 WB + 10 DU

Fitness and Performance Bucket 8’s Sport Bucket 8’s Increase your starting load by 5% Then CTB Tester: For time 20 sets of 5 UB CTB 10 minutes time cap

WOD NOTES: Short MetCon followed by some gymnastics core development. 100 calories will take some time so, lock into a nice SPM pace and hold it for the entire piece.  Building intensity will reap huge rewards today. Fitness 100 Calorie Row 75 KB Swings 50 Walking lunges 5 sets 10 Hollow Rocks 10 Superman Performance 100 Calorie Row 75 KB Swings 24/16 50 Walking lunges For time 50 Hollow Rocks 50 Superman Sport Active recovery day 450 Calories Assault Bike 60 seconds Work 60 seconds Rest

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