May 26 2016
WOD NOTES We continue to develop pulling endurance. One length of the sand bag carry will be measured from the gym door to the storage units and back. The MetCon is more about keeping moving and keeping the heart rate lower. Get the work done at a comfortable pace. Fitness 4 sets Strict pull ups x 5 (least amount of assistance possible) Use a partner as a spotter if possible NFT 1000 m row 1 sand bag carry 750 m row 2 sand bag carry 500 m row 3 sand bag carry 250 m row 4 sand bag carry Performance 4 sets Weighted Strict pull ups x 5 reps NFT 1000 m row 1 sand bag carry 100/80 750 m row 2 sand bag carry 100/80 500 m row 3 sand bag carry 100/80 250 m row 4 sand bag carry 100/80 Sport Dynamic prep Front rack band release x…
May 25 2016
WOD NOTES Pace the row accordingly today. Maintaining an efficient SPM is key. These short intervals should be UB. Fitness 4 sets DB push press x 8-10 Band reverse fly’s x 15 Russian baby makers x 30 sec 3 sets For times 400 m row 12 DB Thrusters 8 Burpees Rest 1:1 Performance 15 minutes Build to a heavy 3 Push press This is not a max effort, we just want you to feel a load heavier that what you will be using in the MetCon 3 sets For times 500 m row 12 Thrusters 95/65 8 bar facing burpees Rest 1:1 Sport Rest Day Mobilize, active recovery and eat well
May 24 2016
WOD NOTES Long interval session today. You have 2 minutes to complete the necessary calories. Alternating cardio pieces every 2 minutes. Fitness and Performance E2MO2M x 4 sets 10 calorie Assault bike 15 calorie Ski Erg 20 calorie Row Core finisher NFT 5 sets 10 Hollow Rocks 10 Supermans Sport 5 sets Snatch balance + OHS AHAP 5 sets of complex Panda Pull + Hang Snatch 4 sets GHD hip extensions x 12 Bottoms up pistols x 12 (alternating) Biceps curl x 10
May 23 2016
WOD NOTES Higher rep squats for monday. Followed by some intervals. Fitness and Performance Back Squats 10-10-8-8-6-6 EMOM x 12 1 = 15 Wall balls 2 = 12/10 Calorie Row 3 = Sled push x 2 lengths 100# Sport HBBS 10-10-8-8-6-6 EMOM x 12 1 = 10/8 Cals on Assault bike 2 = 20 wall balls 20/14 3 = Sled push x 2 lengths 150#