Monthly Archives: August 2016

WOD NOTES Stability work followed by a quick burner. Fitness Every 3 minutes move to the next exercise x 3 Station one = DB Waiter lunges x 10 steps Station two = Horizontal ring rows x 12 reps 3 sets for times 12/10 Calorie Assault Bike 20 KB Swings 10 Burpees Rest 1:1 Performance Every 3 minutes move to the next exercise x 3 Station one = HS walking x 1 length or kick ups with control x 6 Station two = Bottoms up pistols x 2-6 3 sets for times 15/12 Calorie Assault Bike 20 KB Swings 24/20 10 Burpees Rest 1:1 Sport Easy technique work And mobility.

WOD NOTES: Working on some overhead strength and stability. Followed by some quick intense intervals. Fitness  15 minutes OH Squat technique work E2MO2M x 6 3 sets 250 m row* 3 sets 250 m ski* *Goal is to keep times within a few seconds of each other Performance 5 sets 1 Snatch + 2 OHS EMOM x 10 Evens = 10 Power snatch 75/55 Odds = 3 Bar MU* *scale to CTB if needed Sport Dynamic prep x 2 Indian club circles x 20 Frogger x 60 seconds Snatch (no feet) 6 x 1 @90% of last weeks # Clean E2MO2M x 8 75% x 2, 80% x 2, 85% x 2, 90% x 2 Push Jerk (pause in dip) Build to heavy double in 5 sets

WOD NOTES Some pulling strength followed by conditioning work. Fitness 4 sets One arm DB Row x 10 each Rest 60 seconds Band lat pull downs x 12 Rest 60 seconds For time 1 K Assault bike 40 Wall balls 750 m ski 30 Wall balls 500 m row 20 Wall balls Performance Weighted pull ups 3 x 3 Then…. One attempt at max rep strict pull ups For time 1 K Assault bike 40 Wall balls 20/14 750 m ski 30 Wall balls 20/14 500 m row 20 Wall balls 20/14 Sport Indian club circles x 20 Band row w/external rotation x 6 each Frogger stretch x 60 sec Snatch 3 x 1 @60%* Clean and Jerk 3 x 1 @60%* *we are focused on technique this week, keep it smooth and work your positions HBBS 3 x 3 @75%