July 7 2016
WOD NOTES The dead lifts will be performed with a slower eccentric and increasing loads. The lowering phase, back to the floor will be slow and controlled working to find the best position. The sled should be moderately loaded and walking backwards to feel the glutes and hamstrings. Fitness and Performance Dynamic prep Toe reach series x 6’s Band leg lifts x 6 Band good mornings x 12 Dead lifts 8-8-5-5-3 Sled Drag x 200′ (walking backwards) Rest 3-4 minutes Sport Dynamic prep Indian club circles x 20 Dowel pass thru’s x 6 Russian baby maker x 3 Empty bar prep Muscle + Power + Snatch + OHS + Sotts press 5 sets Snatch doubles AHAP 5 sets Tall jerks (from shoulders) x 3’s 5 sets Panda pull + Hang clean + Jerk AHAP
July 6 2016
WOD NOTES Both REBELs must complete all the work, in an alternating fashion. One person starts on the rower and the other starts on the wall balls. Communication is key today. Teams of 2, For time 50 – 40 – 30 -20 – 10 Rowing Calories Wall balls
July 5 2016
WOD NOTES Push/Pull day. Make sure to use a loading that is challenging for the last few reps of each set. Fitness Dynamic prep Indian club circles x 10 each Wall clock x 6 each Band row + external rotation x 12 4 sets of complex DB Chest press x 6-10 Bent over BB Row x 8-10 Rest 3 minutes between sets Core finisher 5 sets 10 Hollow rocks 10 Supermans Performance Dynamic prep Indian club circles x 10 each Wall clock x 6 each Band row + external rotation x 12 4 sets of complex 12 DB Chest press @60/40 10 Supinated strict pullups Rest 3 minutes between sets Core finisher 100 Hollow rocks in as few sets as possible, while maintaining the proper shape 😉 Sport Dynamic prep Indian club circles x 10 each Wall clock x 6 each Band row + external rotation x 12 Empty bar…
July 4 2016
WOD NOTES 3 pieces to test today. Fitness For times 800 m run Rest 5 minutes 20 Burpees 30 KB Swings 50 Single unders 30 KB Swings 20 Burpees Rest 5 minutes 800 m run Performance and Sport For times 800 m run Rest 5 minutes 20 Burpees 30 KB Swings 24/16 50 DU 30 KB Swings 24/16 20 Burpees Rest 5 minutes 800 m run