Monthly Archives: April 2016

WOD NOTES Team effort today. Both athletes will be working at the same time, but cannot switch unless the required task is completed. Both athletes will complete 4 full sets. Fitness and Performance Teams of 2, Both working at the same time 4 sets 500 m row 30 ab mat sit ups + 20 DU or 15 T2B + 20 DU Sport 30 minutes Work up to heavy Snatch 30 minutes Work up to heavy C&J For time 20 Burpees over bar 15 Power Snatch 115/8530 Calorie Row 15 Power Snatch 115/85 20 Burpee over bar

WOD NOTES Tempo Squats and some gymnastics strength work. Fitness Back Squats 8-8-8-8 (5 seconds lower & no bounce) 3-5 sets NFT Chinese DB Row x 8-12 Ring push ups x 6-10 Hollow hold x 20 sec Rest as needed between sets Performance Back Squats 8-8-8-8 (5 seconds lower & no bounce) 3-5 sets NFT Chinese DB Row x 8-12 Strict ring dips x 5-8 Dragon Fly x 3 negatives Rest as needed between sets Sport 20 minutes Front Squat Heavy single 3-5 sets NFT Pendlay Row x 5-8 1 MU + 3 Strict Dips Dragon Fly x 3 negatives Rest as needed between sets    

WOD NOTES Today is broken up into two very different intensity pieces. Part one is low intensity and quality movement patterns. The gym will be divided into two groups, 1) kettle bell group 2) animal movement group The workout will be performed together alternating after one minute then everyone rests on the third minute. Part two is high intensity and push hard on each interval. Transitions are important here and we will practice before the workout starts. Fitness and Performance Dynamic prep Band good mornings x 12 Band pec opener x 60 sec Perfect stretch x 45 sec each 5 minutes Review and practice the KB movements “Juggling animal crackers” 2 sets 60 sec Kettle bell swings 60 sec Bear crawl 60 sec Rest 60 sec Single arm kettle bell swing or snatch 60 sec Frogger 60 sec Rest —-Rest 5 minutes—- Teams of 2, 10 minutes max meters on…

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WOD NOTES Today we work on your hip hinge mechanics and finish with a max watts test on the ski erg. Fitness and Performance Dynamic prep Band triangle hip release x 45 sec each Indian club circles x 12’s Star fish x 6 4 sets Single leg KB DL x 6 reps DB Push press x 8-10 reps Strict T2B x 8-12 reps 5 minutes Ski erg warm up and technique practice 3 attempts @ Ski erg Max Watts test Rest as needed between efforts  

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