Monthly Archives: October 2016

WOD NOTES Goal is 3000m+ for this workout. Fitness and Performance 20 minute AMMAP Every 2 minutes Get off the rower and perform 10 wall balls Start the workout with 10 wall balls Compare to Aug. 25. 2014 Sport Empty bar warm up as needed E2MO2M 4 sets x 2 muscle snatch then… 5 sets x 2 power snatch then… Halting Snatch DL + Snatch 2+1 Compare to April 4 2016

WOD NOTES Core stability under fatigue is a big test. Good luck today REBELS. Fitness and Performance 3 rounds not for time 1 length – toy soldiers 1 length – bear crawl 1 length – frogger 10 minutes TGU practice 5 rounds Assault bike x 30 sec Hollow rocks x 60 sec Rest 90 seconds Sport Sotts press 5-5-5-5 Every 75 seconds x 10 Clean and Jerk @82.5% HBBS to parallel 4 sets x 5 Heavy positional maxes

WOD NOTES MetCon day. Fitness group focus on efficient clean technique. We’ve been working this movement for that past few months. Performance group lets find a pace that will allow you to move efficiently and keep moving through the 5 sets. Fitness 15 minutes working power clean technique Power clean + 2 cleans 5 Sets for time: 8 DB Hang cleans 5 DB STOH 24 DU or 50 SU Rest 90 seconds between sets Performance 15 minutes Work up to heavy Power clean + cleans 5 RFT 3 HSPU 6 DB Hang cleans 40#/25# 12 Pull ups 24 DU

WOD NOTES Pulling strength testing. Fitness and Performance 20 minutes Build up to heavy 3 Sumo Dead lift 4 sets One arm DB Row x 10 each Trap 3 raises x 5 (5 sec pause) Biceps curl x 12 Sport Dynamic prep Prayer stretch x 60 sec Wrist stretch x 60 sec Wall squat x 5 (slow reps) Front Squat complex 3 x 1 @77.5% 2 x 1 @80% Split Stance DB Shoulder press Build up to 10 RM Then… 3 sets of 10 @90% of today’s # 5 sets Strict pull ups x 6 Rest 60 seconds HS hold x 30 seconds Rest 60 seconds