Feb 15 2016
WOD NOTES: Today’s session is kinda a “build your own adventure”. Work your weaknesses at low intensity. Some gymnastics practice today. Perfecting positions takes time and patience. Fitness 5 rounds 1 minute: Plank Ring plank Hollow hold 2 minutes: Animal movements of your choice 3 minutes: Rowing @lower stroke rate Ski erg @lower stroke rate Assault bike @lower watts Keep intensity lower (-150 BPM) Performance and Sport 5 rounds 1 minute: HS Hold (chest to wall) Support on rings 2 minutes: Bottoms up Pistols x alternating Tight kip on bar x sets of 6 Tap swings on rings x sets of 6 3 minutes: Rowing @lower stroke rate Ski erg @lower stroke rate Assault bike @lower watts Keep intensity lower (-150 BPM)
Feb 13 2016
WOD NOTES Teams of 2, alternating reps as needed. Dynamic prep 2-3 sets based on individual needs Indian club circles x 10 reps Band perfect stretch x 30 seconds each Fitness and Performance 20 minute AMRAP 150 Wall balls 20/14 100 DU 50 Calorie row Sport 30 minutes Build up to heavy 1 RM Snatch 30 minutes Build up to heavy 1 RM C&J WL Athletes 30 minutes Build up to heavy Front Squat CF Athletes Every 3 minutes start 15 minute AMRAP 1 HSPU 2 Power Clean 155/105 3 Burpee over bar Multiply each round by it’s # 2 HSPU 4 Power Clean 6 Burpee over bar And so on…. Compare to Dec.9.2014
Feb 12 2016
WOD NOTES This rowing test is to see what speeds you really are capable of? Take a few strokes, when you are moving well at the RX SPM then its time to turn on the jets: Pull 10 strokes as hard as possible while maintaining the RX SPM. Your score is the split recorded on your last stroke. This will be challenging and hopefully a great learning experience for you. Dynamic prep Primal pass thru x 1 length Indian club circles x 12 reps each Band good mornings x 10 Fitness and Performance 1000 m row warm up Every 250m increase SPM (22, 24, 26, 28+) POWER STROKE TEST 10 strokes @24 SPM Rest 2 minutes 10 strokes @26 SPM Rest 2 minutes 10 strokes @28 SPM Rest 2 minutes 10 strokes @30 SPM Rest 2 minutes 10 strokes @ME Rest 5 minutes and repeat the previous effort, compare results…
Feb 11 2016
WOD NOTES Interval work today. Dynamic prep Indian club circles x 12 each Scapular bar hang x 6 reps Band chest opener x 60 sec Fitness 4 sets 500 m row 50 Single unders 25 Hollow rocks Rest 3 minutes between sets Performance 4 sets 500 m row 30 DU 10 T2B Rest 3 minutes between sets Sport Dynamic prep Indian club circles x 12 Russian baby makers x 6 Prayer stretch x 60 seconds Empty bar prep: Muscle snatch + power snatch + Snatch balance + Drop snatch + OHS Every 2 minutes x 10 sets 1 partial snatch DL + Snatch @75%+ Front Squat 5 x 3 @75% WL Athletes 3-4 sets GHD hip extensions x 8-12 Strict hanging knee raises x 5-8 Chinese DB Row x 10-12 Rest 60 – 90 seconds between movements CF Athletes Open WOD 14.3 14 minute AMRAP 60 calorie Row 50 T2B…