Monthly Archives: April 2016

WOD NOTES Two little chippers today. Fitness Dynamic prep Boot straps x 6 Band good mornings x 12 3 position calf raises x 6’s For time 50-40-30-20-10 Air Squats 100-80-60-40-20 SU Rest 5 minutes Then… For time 25-20-15-10-5 KB swings Ab mat sit ups Performance Dynamic prep Boot straps x 6 Band good mornings x 12 3 position calf raises x 6’s For time 50-40-30-20-10 Air Squats DU Rest 5 minutes Then… For time 25-20-15-10-5 KB swings 24/16 Ab mat sit ups Sport Dynamic prep Indian club circles x 12 Russian baby makers x 5 Prayer stretch x 45 sec Empty bar warmup Muscle snatch + Power snatch + BTN push press + drop snatch + sotts press 7 sets Snatch Doubles 70-85% 5 sets Clean + Push press + Jerk 3 RFT 20 Calorie Assault bike 10 OHS @115/75

WOD NOTES This will be a good test of your overhead pushing endurance. Be smart with your sets and keep the rest brief. Remember to breathe, this one is going to be a lung burn. Fitness and Performance Dynamic prep Indian club circles x 12 Band pec release x 30 sec Band row + external rotation x 6 15 minutes Build up to heavy Push press Then use % for the intervals For times 500 m row + 10 STOH @65% Rest 3 minutes 500 m row + 15 STOH @55% Rest 3 minutes 500 m row + 20 STOH @50%  

WOD NOTES Assistance work followed by some quick cardio intervals. Fitness and Performance Dynamic prep Inchworm x 3 reps Band triangle hip release x 30 seconds Boot straps x 6 reps 3 sets Single leg KB DL x 6 each Elbows out ring row x 12 Hollow rocks x 15 E2M02M x 3 (18 minutes) 10 Calorie Assault Bike 15 Calorie Ski Erg 20 Calorie Row Sport Dynamic prep Prayer stretch x 30 sec Biceps opener 5/5/5/5 Indian club circles x 12 5 sets C&J doubles @60-80% Clean Pulls 4 x 3 @110% Front Squat 4 x 3 @70-85% 3 sets GHD hip extension x 12 HS walk x 30 feet Rest 2 minutes Cardio finisher: 400 m Run @70% 250 m Run @80% 400 m Run @70% 250 m run @90% 400 m run @70%

WOD NOTES Goat day….time to practice your individual skills. Reps and scaling will be discussed with your trainer. We look forward to collecting plenty of data from this session to help build our next training cycle. All levels 8 minutes Warm up specific to your individual movement choice 800 m Jog @ talking pace Then…. 20 minute EMOM goat session Odds = GOAT ONE Evens = GOAT TWO Then…. 5 minutes Row or Assault bike @cool down pace