May 12 2016
WOD NOTES Take your 2K row PR subtract 20 seconds then divide by four. Row all pieces at said pace. Score + or – (+ equals Slower)(- equals Faster) Goal is to be close to zero at the end Fitness and Performance 6 x 500 m Rest exactly 3 minutes between each piece Sport AHAP BTN Push press + OHS 3+1 Then…2 back off sets @90-85% Goal here is a narrow grip or clean grip if possible? HBBS Pause squats up to 5 RM 3 seconds in the hole and no bounce Jumping quarter squats 4 x 5 @50% of today’s # CF athletes Thruster endurance work 21-18-15-12-9-6-3 Unbroken thrusters Rest enough between each to perform UB Take note of your rest times and total time to complete We will repeat this test throughout the year to see progress.
May 11 2016
WOD NOTES “Skip the kip” Fitness 4 sets Band reverse fly’s x 12 Oblique side bends x 12 each Bulgarian split squats x 6 each Rest 60 seconds between movements For time 800 m run 15 Vertical ring row 50 Walking lunges 15 Vertical ring row 400 m run Performance 4 sets Band reverse fly’s x 12 Oblique side bends x 12 each Bulgarian split squats x 6 each Rest 60 seconds between movements For time 800 m run 15 Strict Pull ups 50 Walking lunges 15 Strict Pull ups 400 m run If you’re feeling strong? Wear a vest.
May 10 2016
WOD NOTES Today’s squats should be at a RPE (rate of perceived exertion) of 75 – 85% effort. A specific load is not required. It’s more important that you learn what the appropriate loading should be based on your overall “feeling” of intensity. This effort should allow the best position possible for all reps and sets. If your position/technique suffers then the intensity or load is too high. Sled loading is based on the same effort. The drag will be walking backwards slowly to feel the glutes and quads firing. Go heavy and feel the burn. Fitness and Performance Dynamic prep Russian baby maker x 6 Band hip flexor release x 2 minutes per side Band hip thrust x 12 reps 5 sets of complex Back Squats 5-5-3-3-3 (3 sec pause at bottom) Reverse sled drag 2-2-2-2-2 Rest 3 minutes Sport 5 sets of complex Panda pull + Power Snatch…
May 9 2016
WOD NOTES Building up your gymnastics pulling endurance. If you have very good control with the negatives add some external load. Fitness and Performance EMOM x 9 DB Pull overs x 8-12 Ring dips x 5-8 Prone T2B x 8-10 8 minute AMRAP “Cindy” or “Mary” Pull up accessory work Pull up negatives 5 x 3 Sport Push press + Jerk (3 sec pause) 3+1 Then… 2 back off sets @90-85% FS 2 RM Then… 2 back off sets @90-85% MU transitions practice E2M02M x 10 min 2-5 UB Reps Use assistance if needed, it’s important to maintain control throughout each rep.