Monthly Archives: January 2016

WOD NOTES: Some strength and stability work today. Make sure to use a challenging load while maintaining movement integrity. Fitness and Performance Dynamic prep 3 sets Band good mornings x 8 reps PVC T spine stretch in the rack x 30 seconds Prone W-T-Y’s x 6’s Strength/Stability 4 sets Single leg KB RDL x 6-8 each Rest 60 seconds One arm DB Row x 10-12 reps Rest 60 seconds Earthquake BB shoulder press x 10 reps Rest 60 seconds Conditioning EMOM x 10 Evens = 15 Calorie Row Odds = 30 DU* *if you don’t have DU then practice for 30 seconds each set

WOD NOTES: Score will be total time to complete all 5 rounds inclusive of the rest. Maintain core stability and strict movements for all reps. All Levels Dynamic prep 3 sets for quality Russian baby makers x 5 Band reverse fly’s x 12 Dowel passthru’s x 10 Fitness  5 RFT 5 Horizontal ring rows 10 Push ups 15 Air Squats 20 Bent knee Hollow rocks Rest exactly 3 minutes between rounds Performance 5 RFT 5 Pull ups 10 Push ups 15 Air Squats 20 Hollow rocks Rest exactly 3 minutes between rounds Sport 5 sets of complex Clean and Jerk (2+1) HBBS 15 minutes Work up to a positional heavy 5 4 sets: Strict HSPU + Kip HSPU ME Rest 2 minutes between sets Then choose one of the following: CrossFit Open prep For time: 1000 m row 50 Thrusters 75/55 30 CTB OR: Strength work 4 sets GHD hip…

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WOD NOTES: This rowing WOD is focused on teaching you how to pace relative to time on the erg. As the pieces shortens, the intensity and SPM will increase. 1:1 work to rest ratio. Record distance, average SPM and average split for each piece. Set the monitor: New workout – Intervals Variable Set your time pieces and rest pieces for each If you are sharing the rower with a friend? Set a 15 second rest period to allow transitions on the erg. After the WOD look through the memory to record scores and evaluate your ability to manage the proper SPM for each piece. All levels 5 minute row @18-20 SPM 5 minute rest 4 minute row @20-22 SPM 4 minute rest 3 minute row @22-24 SPM 3 minute rest 2 minute row @24-26 SPM 2 minute rest 1 minute row @ME