Jan 8 2016
WOD NOTES: Some straight forward Squatting today. And some fitness with a friend. All levels 2-4 sets based on mobility needs Band hip flexor stretch x 60 seconds Band goblet squats x 5 reps (2311) Front Squats 2 x 10 @75% 1 x 8 @80% 1 x 6 @85% 1 x 4 @90% 5 minute AMRAP Wall balls with a partner Alternating every 15 reps Rest 3 minutes 5 minute AMRAP *Double unders with a partner Alternating every 30 reps *If you don’t have DU’s then switch every 30 seconds and keep on practicing.
Jan 7 2015
WOD NOTES: Testing your core endurance. Scores will be calories + core exercise. Fitness 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and hollow body hold prep 6 sets 45 sec Assault bike 45 sec Hollow rocks Rest 1:30 Performance 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and T2B prep 6 sets 45 sec Assault bike 45 sec T2B Rest 1:30 Sport Lacrosse ball shoulder opener x 2 minutes Prayer stretch x 2 minutes Repeat as needed based on individual mobility Empty bar complex: Muscle snatch + BTN press + drop snatch + OHS perform 3-5 sets or until feeling warm E2MO2M x 7 Snatch Start @50% and add 5-10% each set if possible 4 sets Snatch balance + 2 OHS EMOM x 12 3 OHS @135/95 2 CTB Every set add 2…
Jan 6 2016
WOD NOTES: This will be a test of your pushing endurance. Specifically the chest and triceps. Bench press loading is your decision, but pick a weight that you can complete for approximately 10 reps. Breaking up the reps will be necessary today. Fitness 3 sets: Partner shoulder stretch x 45-60 seconds Dowel pass thru’s x 10 reps Scapular push ups x 6 reps Bench press technique work and warm up Then… For times: 500 m row 21 Bench press 21 Push ups Rest 3 minutes 500 m row 15 Bench press 15 Push ups Rest 3 minutes 500 m row 9 Bench press 9 Push ups Performance 3 sets: Partner shoulder stretch x 45-60 seconds Dowel pass thru’s x 10 reps Scapular push ups x 6 reps Bench and ring dip technique work and warm up Then… For times: 500 m row 21 Bench press @95/65 21 Ring dips Rest…
Jan 5 2016
WOD NOTES: Straight forward chipper today. Fitness and Performance 12 minutes Every 2 minutes switch stations: Station one: Hawaiian Squat x 5 reps each Station two: Banded hip flexor stretch x 45 sec each Station three: 90 seconds rowing working on proper slide length and lower SPM 15 minute AMRAP 750 m row 60 DB Walking lunges 50 Ab mat sit ups 40 Air squats 30 Ring rows 20 Hollow rocks 10 Burpees Sport EMOM x 7 3 T&G power clean + push jerk HBBS Work up to heavy positional 5RM Strict HSPU density test from – INVICTUS For max reps: 90 seconds strict HSPU Rest 30 seconds 60 seconds strict HSPU Rest 30 seconds 30 seconds strict HSPU 4 minute AMRAP 10 calorie row 10 wall balls 30/20 Rest 4 minutes 4 minute AMRAP 7 power snatch 95/65 14 box jumps