Monthly Archives: March 2016

WOD NOTES Tuesday chipper. This is an AMRAP so….? If you complete the rowing piece start back at the skipping and continue up the ladder until the time cap. Fitness  5 minute Engine warm up of your choice Dynamic prep Boot straps x 6 reps Toe reach series x 6’s Shoulder circles x 6’s 3 sets for prep: 3 burpees 6 Air squats 9 KB Swings 24 SU 12 minute AMRAP 100 SU 20 Burpees 30 KB Swings 40 Wall balls 50 Calorie Row Performance 5 minute Engine warm up of your choice Dynamic prep Boot straps x 6 reps Toe reach series x 6’s Shoulder circles x 6’s 3 sets for prep: 3 burpees 6 Air squats 9 KB Swings 24 DU 12 minute AMRAP 50 DU 20 Burpees 30 KB Swings 24/16 40 Wall balls 20/14 50 Calorie Row Sport Dynamic prep Front rack stretch with bar x…

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WOD NOTES Testing your overhead pressing strength and endurance today. Fitness  Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5-5-5-5 Every 4 minutes x 5 sets 250 m row 15 Push ups Performance Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5 @60% 5 @65% 3 sets x 5 @70% Every 4 minutes x 5 sets 200 m Ski erg 10 HSPU (strict max + kipping to finish) Sport 4 sets: 3 position Snatch (floor, below knee, above knee) HBBS 5 x 5 @70% Push press 5 x 5 @70%

WOD NOTES: This is a repeat workout from a few months ago. Learning to develop power from the hips is essential for strong olympic lifting technique. Fitness  15 minutes Working on technique for the squat clean EMOM x 10 3 Power cleans @65% of today’s number 10 jumping air squats Performance Every 2 minutes x 5 sets 1 Squat clean EMOM x 10 3 Power cleans @65% of today’s number 10 jumping air squats CF Athletes Dynamic prep PVC chest opener in rack x 30 seconds Prayer stretch x 30 seconds Boot straps x 6 2-3 minutes Assault bike – intervals Every 2 minutes x 6 sets 20 DU + 1 Squat Clean increase BB loading each set T2B cycling practice determine how you will break up the reps and rest duration Then… 16.2 WL Athletes Light bar work and technique work choose movements that need some attention and movements…

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WOD NOTES: Some movement and odd object training. Hope you all have fun with this one. Flow and finesse is the name of the game today. This should feel like “play time” Fitness  Dynamic prep: PVC shoulder pass thru’s x 10 KB/Steel club Halos x 10 Boot straps x 6 EMOM x 24 Minute One = TRX Cossack Squats x 6 Minute Two = Ballistic Mace curls x 20 Minute Three = Heavy Steel club swings x 20 Minute Four = Mace Pendullums x 30 seconds Performance Dynamic prep: PVC shoulder pass thru’s x 10 KB/Steel club Halos x 10 Boot straps x 6 EMOM x 24 Minute One = KB Cossack Squats x 6 Minute Two = Ballistic Mace curls x 20 Minute Three = Heavy Steel club swings x 20 Minute Four = Mace 360’s x 5 each CrossFit Athletes Dynamic prep PVC chest opener in rack x…

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