June 06 2016
WOD NOTES Some straight forward CrossFit. Fitness 3 RFT 1000 m row 100 SU 20 Wall balls Performance 3 RFT 1000 m row 80 DU 25 Wall balls 20/14 Sport 3 RFT 800 m Ski 80 DU 25 Wall balls 20/14
June 04 2016
WOD NOTES Pace not race is the name of the game today. The DU’s is all that really matters for a score. Fitness and Performance 4 sets for reps 5 minutes clock 500 m row 400 m run AMRAP DU 5 minutes rest Sport Today we add some time to increase stress. You must complete all reps within the time allowed. We are preparing for the upcoming WL competition. 30 minutes Snatch Build up to your opener Then…2 sets at that weight 30 minutes Clean and Jerk Build up to your opener Then….2 sets at that weight HBBS Build up to heavy 2 positional RM
June 03 2016
WOD NOTES Long conditioning session today. Scores will be total calories or reps for the workout. The sled will be empty today for speed sprints. All Levels (30 minutes) 5 sets Assault bike x 30 seconds Rest x 90 seconds Ski Erg x 30 seconds Rest x 90 seconds Sled push x 30 seconds Rest x 90 seconds
June 02 2016
WOD NOTES Starting with some lat and glute activation exercises. Followed by some rowing pieces. For the row warm up make sure to work on proper mechanics throughout each rate change. CATCH – DRIVE – RELEASE – RECOVERY Then plan your 1000 m piece. The proper start is essential….Sprint start if you can? 1/2 – 1/2 – 3/4 – 3/4 – Full – Full Then sink into your goal pace and increase speed every 250 m until the last 100 m, then go full speed to the finish line. Good luck. Fitness and Performance 4 sets Landmine Row x 12 reps each Single leg KB DL x 6 each DB Biceps curl x 10 reps Row warmup 5 minutes with rate changes every minute 20-22-24-26-28+ Rest 5 minutes Then… 1000 m row for time Sport Dynamic prep Mace 360’s x 10 each Partner shoulder stretch x 30 sec Wall clock…