Oct 21 2016
WOD NOTES Testing your gymnastics endurance. Fitness For times 400 m row +10 Push ups + 10 Horizontal ring row Rest 3 minutes 400 m row + 8 Push ups + 8 Horizontal ring row Rest 3 minutes 400 m row + 6 Push ups + 6 Horizontal ring row Rest 3 minutes 400 m row + 4 Push ups + 4 Horizontal ring row Rest 3 minutes 400 m row + 2 Push ups + 2 Horizontal ring row Performance For times 400 m row +10 Strict HSPU + 10 Strict Pull ups Rest 3 minutes 400 m row + 8 Strict HSPU + 8 Strict Pull ups Rest 3 minutes 400 m row + 6 Strict HSPU + 6 Strict Pull ups Rest 3 minutes 400 m row + 4 Strict HSPU + 4 Strict Pull ups Rest 3 minutes 400 m row + 2 Strict HSPU +…
Oct 20 2016
WOD NOTES Working the negatives again today. Stay focused and if you need it have someone count for you 😉 Fitness and Performance Squat 5 sets x 3 @75% (5 seconds eccentric) EMOM x 12 Odds = 12 Sit ups Evens = 12 Lunges Sport E2MO2M x 6 Clean and Jerk @85% HBBS 5 sets x 4 reps Work up positional max today Core bonus Strict hanging knee raises 3 sets x 6 reps
Oct 19 2016
WOD NOTES Working on some snatch technique today. For the fitness group focus on learning and understanding the mechanics and for the Performance group its time to start developing efficient barbell cycling. Fitness 15 minutes Snatch technique work For time: 15-12-9 Alternating DB Snatches Burpees Performance 15 minutes Build up to heavy double For time 9-7-5 Power Snatch 135 CTB Pull ups
Oct 18 2016
WOD NOTES Maintaining core stability and posture will be essential. Stay focused during the lowering phase of the dead lift. Fitness and Performance Dead lift 5 sets x 3 @75% (5 second eccentric) Bench press 5 sets x 5 @65% (5 second eccentric) Sport 5 sets Hang power snatch 3 sets @80% 2 sets @85% Front Squat Build up to 3 RM Push press Build up to 5 RM