Aug 22 2016
WOD NOTES Today we test the gold standard in rowing. Talk to your trainer before starting to help with your goal race today…..but here are some simple guidelines: 1- Get a good solid start with some speed 2- Transition smoothly into your pace and watch your average 3- 250m – 750m build mental confidence and stay smooth 4- 750m – 1250m stay strong and keep pace 5- 1250m – 1500m start increasing speed 6- 1500m – 1750m increase speed again 7- 1750m -1900m keep the stroke long and strong 8- last 100m sprint for home!!! Fitness and Performance Muscle prep: Band hip distraction x 60 sec each Ankle stretch x 60 sec each Band reverse fly’s x 15 Row prep (5 minutes) Set the damper @your preference Start SPM @18 and increase SPM by 2 each minute Working technique, and stay smooth. Rest 5 minutes While resting plan your “race…
Aug 20 2016
WOD NOTES Team effort today. How many meters can your team complete? Fitness and Performance Teams of 2, Alternating fulls sets 20 minute AMMAP 250 m row 10 Wall balls Sport Snatch grip sotts press 4 sets x 5 reps Drop Snatch 4 sets x 3 reps 20 minutes Building up to heavy set Halting Snatch DL + Snatch 2+1 Press in split stance 5 sets x 3 reps Build up to heavy triple
Aug 19 2016
WOD NOTES Working on some hypertrophy followed by a movement flow practice with a focus on shoulder mobility and stability. Fitness and Performance 4 sets One arm DB row x 8-12 each Band lat pulldowns x 12-15 Alternating DB biceps curls x 20 reps x 3 rounds 30 seconds Mace 360’s right 30 seconds Mace 360’s left 60 seconds rest 30 seconds Double Indian club circles (internal) 30 seconds Double Indian club circles (external) 60 seconds rest 60 seconds Alt. reverse lunge steel club 60 seconds rest Sport Jerk support 80% x 2, 90% x 2, 100% x 2, 110% x 3 x 2 Trap 3 raises 4 x 6 w/pauses
Aug 18 2016
WOD NOTES Both team members will complete 50 calories then 40 calories and so on all the way down the ladder. Each piece is over when the monitor = 300 calories Fitness Teams of 2 For time 40-30-20-10 Rowing calories 40-30-20-10 Ski Erg calories Performance Teams of 2 For time 50-40-30-20-10 Rowing calories 50-40-30-20-10 Ski Erg calories Sport Dynamic prep Indian club circles x 20’s Band row with external rotation x 10’s Primal pass thru’s x 6 each Hang Snatch 1 RM Dead Stop Front Squat 1 RM Jerk 1 RM