Monthly Archives: February 2016

WOD NOTES Some strength work and gymnastics strength training. Keep focused, and move with intention. All levels Dynamic prep x 2 sets Biceps opener x 5/5/5/5 Band chest stretch x 45 seconds Cat/Cow x 10 reps 4 sets Chinese DB Rows x 6-10 reps Hand over hand sled pull x 1 length (heavy ish) EMOM x 15 Minute 1 = Supinated grip pull ups x 3-8 Minute 2 = 30 DU Minute 3 = Strict knee raises x 5-8  

WOD NOTES: This is the third time in the past 6 weeks that we are visiting the DL and pushup combo. You should have a good understanding of your capacity at this point. If UB is possible? Then go for it? If you need to break up reps? Do so with a plan. Dead lift loading should increase as the reps go down….If position allows! Fitness Dynamic prep: Leg swings x 12 each Inch worm x 5 reps Band good mornings x 8 15 minutes Work on DL mechanics and prep 10-8-6-4-2 Dead lifts Push ups Rest 2 minutes between each piece Performance Dynamic prep: Leg swings x 12 each Inch worm x 5 reps Band good mornings x 8 15 minutes Work on DL mechanics and prep 10-8-6-4-2 Dead lifts 5-4-3-2-1 Strict HSPU Rest 2 minutes between each piece Sport Dynamic prep: 3 position biceps opening curls x 5/5/5…

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WOD NOTES Interval work today. Work hard on each piece. Goal is to complete all 4 sets close in times. All levels Dynamic prep Russian baby maker x 4 reps Scapular pushups x 6 reps Bird dogs x 6 reps For times: 4 sets 500 m row 20 DB Walking lunges 15 Burpees Rest 4 minutes

WOD NOTES: Some strength work followed by rowing intervals with pace. Pacing and prep for the row will be discussed in class. The row is more about consistent stroke rate and improving your “catch” and “drive” phase. Fitness and Performance 4 sets Single leg KB DL x 6-8 reps Chinese DB Row x 10-12 reps Straight arm band pull downs x 12 reps For times: 500 m row @22 SPM 500 m row @24 SPM 500 m row @28+ SPM Rest 1:1 Sport Empty bar prep: 3 – position Halting Snatch Deadlifts + Snatch (mid shin, at knee, mid thigh) 15 minutes: Work up to heavy Snatch balance Every 2 minutes x 8 sets Snatch Work up to heavy single WL Athletes Dead-stop front squats EMOM x 7 @90% of previous 1 RM CF Athletes 4 sets for times: 6 Dead lifts 115/75 8 Push press 115/75 10 Box jump…

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