May 17 2016
WOD NOTES Pace the running pieces appropriately. Break up the gymnastics pieces according to your individual endurance. Score will be total time including your rest pieces. Rest exactly 3 minutes between sets. Fitness Dynamic prep Indian club circles x 15’s Boot straps x 6 Band reverse fly’s x 12 3 RFT 400 m run 20 jumping pull ups 20 push ups 20 sit ups 20 air squats Rest 3 minutes Performance Dynamic prep Indian club circles x 15’s Boot straps x 6 Band reverse fly’s x 12 3 RFT 400 m run 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats Rest 3 minutes Sport Dynamic prep Mace 360’s x 6 each Band row w/external rotation x 6 Band pec opener x 45 sec Power Jerk + Split Jerk AHAP Power jerk recoveries 5 x 2 AHAP Conditioning 3 RFT 9 Burpees 15 CTB 21 DB Thrusters…
May 16 2016
WOD NOTES We are decreasing reps over last week so you should have a good understanding of load today. Walking lunges for 250 m or more is a real test of your leg endurance. Find a pace you can maintain forward momentum. Lunges should have full depth and be careful not to drop the knee to the ground. Happy, healthy knees for life. Fitness Back Squats (3 sec pause) 3-3-3-3-3 Increase loading over last week For time 250 m walking lunges Performance Back Squats (3 sec pause) 3-3-3-3-3 Increase loading over last week For time 400 m walking lunges Sport BTN Split jerk + OHS AHAP For time 400 m walking lunges w/vest
May 14 2016
WOD NOTES How many reps can you perform in 60 seconds? Fitness and Performance 5 sets 60 seconds Rowing calories 30 seconds Rest 60 seconds one arm KB swings or KB snatches 30 seconds Rest 60 seconds DU 30 seconds Rest 60 seconds Plank 30 seconds Rest Sport AHAP Segmental Snatch @knee + OHS Then… 2 back off sets @90-85% 5 sets Power Jerk Doubles Jerk Recoveries 5 x 3 AHAP Build up to 3 RM Front Squat Gymnastics strength/endurance 30 False grip ring pull up for time
May 13 2016
WOD NOTES Unconventional training day… Its been a challenging week thus far. Hope you enjoy this flow and movement based class. All Levels Dynamic prep Triceps opener 5/5/5/5 Wall clock x 6’s Band row + external rotation x 6’s 4 sets of Kettle bell complex Squat curl to sotts press x 3 Single arm OHS x 2 Windmill x 1 Perform all reps on the right side then repeat on the left 4 sets Mace flow series 30 seconds Balistic Squats 30 seconds 360’s 30 seconds Balistic Lateral lunges 30 seconds Bent over static row 2 minutes rest