Sept 02 2016
WOD NOTES High intensity intervals today… The goal is to keep each piece close in duration. Consistency is key. Fitness Every 4 minutes x 8 sets 10 Calorie Row 8 Calorie Ski 6 Burpees Performance Every 4 minutes x 8 sets 15 Calorie Row 12 Calorie Assault bike 10 Wall balls 20/14 Sport Clean + 2 Hang cleans 4 x 1 @85% of last weeks complex Front Squats 8/3-8/3-8/3 @ 60/85%
Sept 01 2016
WOD NOTES Perform the strength portion as follows: Bench press, immediately into the row then rest. Fitness and Performance 5 super sets Bench press x 8-10 Bent over DB Row (hammer grip) x 10-12 Rest 3 minutes Increasing loads on each set 3 x 15 V sit ups Sport 15 minutes Find 3 RM Front Squat Snatch Every 90 seconds 10 x 1 @85% Clean and Jerk Every 2 minutes 10 x 1 @80%