March 26 2016
WOD NOTES Today’s interval work will test your DU skills. The number of DU’s will be varied based on your individual ability. Fitness and Performance EMOM x 9 1 = 30 sec DU practice 2 = 12 hollow rocks 3 = 15 air squats Every 4 minutes x 5 sets 2o Wall balls 30 DU Rest with time remaining Sport 5 minutes Assault bike engine warm up 2 sets Primal Pass Thru x 6 Prayer stretch x 45 seconds Toe reach series x 6’s 2-3 small sets of: Thrusters & Burpees Practice pacing, breathing and tempo 16.5 WL Athletes Snatch Waves 70-75-80% Triples 75-80-85% Doubles 80-85-90% Singles Clean grip Dead lifts 3-3-3-3-3 HBBS Work up to heavy 4 RM
March 25 2016
WOD NOTES: Speed development day. With a complex, immediately after you drop the barbell move directly to the sled and push fast. Then rest for 3 minutes. Fitness Dynamic prep Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 15 minutes Power clean technique Then 5 sets of complex 10 Heavy KB Swings + 1 sled push AFAP Rest 3 minutes Performance Dynamic prep Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 15 minutes work to heavy Power clean Then 5 sets of complex 2 power cleans @75%-85% + 1 sled push AFAP Rest 3 minutes Sport 3 sets Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 10 minutes Aerobic work of your choice @60-70% effort Finish With rolling key area for Saturday’s thrusters Rear delts, triceps,…
March 24 2016
WOD NOTES Some straight forward engine work. Changing pace and breathe patterns between the row/ski and burpee will be key to success today. Fitness and Performance Dynamic prep PVC pass thru x 12 Band pull aparts x 12 Band triangle hip release x 30 sec 5 minutes engine prep Row/Ski with a steady pace at lower SPM For time 3000m row or 2000 m ski Every 400 m 10 Burpees Sport Dynamic prep Indian club circles x 12 Band pull aparts x 12 Band hip flexor release x 30 sec 5 sets Block Snatch doubles 5 sets of complex BTN Push press + OHS 3 + 1 Snatch recoveries 1-1-1-1-1 For time 100 Calorie Assault bike 50 Calorie Ski Erg
March 23 2016
WOD NOTES Some gymnastics practice today Fitness 2 sets Jefferson curl x 3 Pancake x 30 seconds Band hip flexor release x 30 sec EMOM x 24 1 = Russian step up x 5 each 2 = Roving plank x 10 each 3 = Shin box x 2 4 = Hollow hold x 30 sec Performance and Sport 2 sets Jefferson curl x 3 Pancake x 30 seconds Band hip flexor release x 30 sec EMOM x 24 1 = Pistol x 3-6 each 2 = Wall climb to hold x 20 sec or free stand 3 = Front rack shin box x 2 4 = Dragon fly x 3 (3 sec negative)