Monthly Archives: December 2015

WOD NOTES: This will be a real test of your ability to recover from an elevated heart rate. Keep moving and stay calm during your rest. If you can’t complete the required calories and burpees within the 2 minute time cap, go back to the start and keep adding again. Fitness Teams of 2, alternating every 4 minutes E2MO2M x 10 8 Calories Rowing 4 Burpees Add 2 calories and 1 buree each set Performance E2MO2M x 10 8 Calories Rowing 4 Burpees over the erg Add 2 calories and 1 burpee each set Sport Power clean + Jerk 5 x 2, 2 x 1 Clean pulls 5 x 3 “Death by” E2MO2M 8 calorie Row 4 Thrusters 95/65 Every 2 minutes add 2 calories & 1 thruster

WOD NOTES: Race the clock today. Goal is to complete the required reps within the 5 minute cap. If you do not complete the required reps, don’t stress….make a note of the total reps completed and use this as a benchmark for future efforts. Fitness and Performance 0 – 5:00 1000 m row 5:01 – 10:00 Strict pull ups x 30 10:01 – 15:00 push ups x 50 15:01 – 20:00 Hollow rocks x 60 20:00 – 25:00 DU x 100

WOD NOTES: The jumping air squats will have a specific pattern of movement. This pattern is established to re-enforce the violent hip extension required in Olympic Weightlifting. Fitness Power clean practice EMOM x 10 6 Heavy kettle bell swings 10 jumping air squats  Performance Work up to heavy 1 RM Power clean EMOM x 10 3 power cleans 10 jumping air squats Sport 20 minutes Work up to 2 RM Snatch HBBS Work up to heavy 6 RM For time: 5-4-3-2-1 MU + Snatch 135/85 Rest 1:1 For time: 5-4-3-2-1 T2B + C&J 155/105 Rest 1:1 For time: 5-4-3-2-1 Strict HSPU + Dead lifts 315/205  

WOD NOTES: Last month we practiced building intensity with stroke rates. These row measurements should be familiar. Go in with a solid plan and stick to it. All levels Teams of 2, alternating calories For time 50 calories each 40 calories each 30 calories each 20 calories each 10 calories each