March 17 2016
WOD NOTES Today’s effort is a team format. Athletes alternate work and rest. Athlete one rows from 0:00 – 1:00 while athlete two is resting. Athlete two rows from 1:01 – 2:00 while athlete one is resting. Repeat efforts for 6 sets each Then complete the same task on the ski erg. Teams accumulate max meters in 24 minutes. Fitness and Performance Dynamic prep Band hip flexor x 30 sec Indian club circles x 12 Band lat release x 60 sec 5 minutes Engine prep of your choice, build up a little sweat Teams of 2, alternating efforts 12 minute clock 60 Seconds Ski erg 60 Seconds Rest Rest 3 minutes between machines 12 minute clock 60 Seconds Row 60 Seconds Rest Sport Dynamic prep Band pull aparts x 12 Mace 10&2’s x 6 each Band perfect stretch x 30 sec 4 sets 3 position Snatch (floor, below knee, above…
March 16 2016
WOD NOTES: A little gymnastics fun today. Fitness 3 sets Jefferson Curl x 3 Pancake x 45 seconds Mace 360’s x 6 each 3-5 sets NFT Bench shoot through x 5 Plank hold x 45 seconds Bulgarian split squat x 6 each Rest as needed between movements Performance 3 sets Jefferson Curl x 3 Pancake x 45 seconds Mace 360’s x 6 each 3-5 sets NFT Paralette shoot through w/pushup and dip x 5 Hollow rocks x 12 Bottoms up pistol x 10 alternating Rest as needed between movements
March 15 2016
WOD NOTES Never skip leg day. Fitness and Performance Band goblet squats x 6 Perfect stretch x 30 sec Band bully stretch x 30 sec 4 sets Back Squats x 8 (3 sec lower) 5 sets 30 seconds Assault Bike Calories 60 seconds Wall balls 20/14 90 seconds Rest Sport Empty bar Muscle snatch + Power snatch + Drop Snatch Snatch 4 sets of doubles 3 attempts @heavy single C&J 4 sets of doubles 3 attempts @heavy single 5 min AMRAP 10 Calorie Assault Bike 10 HSPU 3 minutes Rest 5 min AMRAP 10 Calorie Ski Erg 10 Box jumps 24/20
March 14 2016
WOD NOTES: A short test of volume. Followed by a 7 minute burner. Fitness Rowing Calorie tester 90 seconds max calories 30 seconds Rest 60 seconds max calories 30 seconds Rest 30 seconds max calories 7 minute clock 21-15-9 Burpee Ab mat sit ups Max reps DU with time remaining Performance Pull up density test 90 seconds max strict Pull ups 30 seconds Rest 60 seconds max strict Pull ups 30 seconds Rest 30 seconds max strict Pull ups 7 minute clock 21-15-9 Burpees T2B max reps DU with time remaining Sport Every 2 minutes x 5 Heaving Snatch balance 5 sets No hook, no feet Snatches 5 sets of complex: Clean grip BTN PP + OHS 5+1 For time 30 Calorie Assault Bike 30 Wall Balls 20 Calorie Assault Bike 20 Wall Balls 10 Calorie Assault Bike 10 Wall Balls