Monthly Archives: February 2016

WOD NOTES Some strict strength work today. Maintain the mind body connection and feel the “pump” Dynamic prep Indian club circles x 10 reps each Scapular push ups x 8 reps Empty bar bench press x 12 reps Fitness and Performance Bench press 4 sets x 5-8 reps 1 drop set 4 sets Incline DB press x 10-12 reps Dips x 5-8 reps Band pec fly’s (low to high) x 12 Core finisher 5 sets Hollow rocks x 10 Supermans x 10

WOD NOTES Some strict strength work performed as a circuit. Between sets work on your rowing technique at a lower stroke rate. Dynamic prep 2 sets Band hip hinge x 30 seconds each side Straight arm band pull downs x 12 reps Supported leg lifts x 10 reps Fitness and Performance 4 sets Dead lifts x 10-12 reps @50-65% Elbows out ring rows x 12 DB Walking lunges x 20 steps 2 minutes light row @20-24 SPM Sport Dynamic prep Prayer stretch x 60 sec Wrist mob x 30 sec Russian baby maker x 6 reps Clean and Jerk 75-80-85% x 2 waves Clean pulls 4 x 3 @95-110% HBBS 5 x 3 @80% 3 sets 30 seconds HS Hold (chest to wall) 30 seconds Rest 30 seconds CTB 30 seconds Rest 30 seconds MU 30 seconds Rest

WOD NOTES: Today’s team workout will consist of body weight movements and rowing. Athlete one is rowing while athlete two is performing the body weight movements. The reps can be divided any way the team decides. If the body weight movements are completed before the time then both athletes will alternate on the rower for max meters. Dynamic prep 2-3 sets based on individual needs Band perfect stretch x 30 sec each Indian club circles x 12’s Russian baby makers x 6 Pulling “Angie” Apart 20 minute AMMAP Teams of 2, 100 Pull ups 100 Push ups 100 Sit ups 100 Air Squats    

WOD NOTES: Complete each 5 minute piece with high intensity today. Fitness and Performance Dynamic prep 2 sets Indian club circles x 10 each Prone W-T-Y’s x 18 reps Toe reach series x 6’s 5 minute AMRAP 15 KB Swings 10 Burpee box jumps Rest 5 minutes 5 minute AMRAP 30 DU 15 Wall balls Rest 5 minutes 5 minute AMRAP Rowing for calories Sport Dynamic prep 2 sets Indian club circles x 10 each Prone W-T-Y’s x 18 reps Toe reach series x 6’s 30 minutes Snatch – Heavy single 30 minutes Clean and Jerk – Heavy single WL – Athletes 30 minutes HBBS – Heavy single CF – Athletes For time: 1000 m row 40 HSPU* 20 CTB Rest 3 minutes 5 minute AMRAP 15 T2B 30 DU *Sub push press 95/65