July 12 2016
WOD NOTES Building some stability and endurance. Fitness 3 sets Goblet squats x 6 One arm DB Row x 12 Russian step up x 10 each 10 minute AMRAP 400 m row Farmer carry x 1 length Performance Front Squats (3-5 sets of 3 reps up to 75%) Then… 3 x 3 Front Squats @80% 10 minute AMRAP 1 KM Assault bike Sand bag carry x 1 @100/80 Sport Dynamic prep Indian clubs x 20 Prayer stretch x 45 sec Russian baby makers x 45 sec Empty bar Power + Snatch + OHS Snatch singles 5 sets @80% 5 sets @85% Clean + 2 Jerks 3 sets @80% 3 sets @85% Front Squat Work up to 3 RM Then 3 x 3 @80% of today’s heavy triple
July 11 2016
WOD NOTES Teams will be given one rower and one ski erg. The monitors will be set for 12 minutes. Transition times will be part of the total. Record total meters completed in each 12 minute set. All levels Teams of 2, Alternating work 1 – 2 – 3 – 3 – 2 – 1 1 minute Row 1 minute Rest 2 minutes Row 2 minutes Rest 3 minutes Row 3 minutes Rest —-2 minutes rest between machines—- 3 minutes Ski 3 minutes Rest 2 minutes Ski 2 minutes Rest 1 minute Ski 1 minute Rest
July 9 2016
WOD NOTES Developing the Snatch today. Technique is essential today and not load. Only increase the loading if the previous lift is exactly what you wanted. Fitness and Performance 5 minutes Snatch warmup with empty bar 10 minutes Light snatch balance + OHS Every 2 minutes x 10 sets (20 minutes) Partial Snatch Deadlift (stop at knee) + Snatch Start at 50% and add 3% each set Sport 15 minutes Snatch warmup and build to 70% Every 2 minutes x 10 sets (20 minutes) Partial Snatch Deadlift (stop at knee) + Snatch Start at 75% and add 3% each set the goal is no misses Front Squats 5 x 3 @75% Compare to Feb 11 2016
July 8 2016
WOD NOTES Gymnastics skill day Fitness EMOM x 24 Minute one = Strict Assisted Pull ups x 3-5 Minute two = Crab hold x 20 – 30 sec Minute three = Paralette or Ring Push ups x 1-3 Minute four = Strict V-Sit leg extensions x 10-12 Performance EMOM x 20 Minute one = Strict Pull ups x 3-5 Minute two = Crab hold x 20 – 30 sec Minute three = Strict HSPU x 1-3 Minute four = Strict Hanging knee raise x 5 – 8 Sport EMOM x 20 Minute one = Strict False grip ring pull up x 3-5 Minute two = Crab hold x 20 – 30 sec Minute three = Strict deficit HSPU x 1-3 Minute four = Strict Tuck to L-Hang x 3-5