Monthly Archives: November 2016

WOD NOTES Push/pull workout. Fitness and Performance 3 sets Indian clubs x 10 Band pull aparts x 12 Ring rows x 10 Then… Build up to 10 RM Bench press in 5 sets immediately after each set perform your pull up #’s Rest 3 minutes between sets Sport Jerks w/2 pauses (dip and lockout) 4 x 1 @80% 4 x 1 @85% Drop Snatch 4 x 3 positional over load Snatch + Snatch balance 3 x 1 @65% 3 x 1 @70% 3 x 1 @75%

WOD NOTES Chip….chip….chipper…. Fitness 15 minutes Practicing power clean technique 12 minute AMRAP 100 single unders 60 calorie row 30 wall balls 10 power cleans @65% of todays # Performance 15 minutes Work up to heavy triple touch and go power clean 12 minute AMRAP 80 DU 60 Calorie Row 30 Wall balls 20/14 10 Power cleans 135/95 Sport Power clean w/2 sec pause @knee 5 x 1 @85% HBBS Build up to 8 RM Then… 3 x 4 @same load C 1) Bullet Squats 4 x 8 C 2) Partner Glute Ham raises 4 x 6 C 3) Single arm cable row 4 x 12 Rest 2 minutes between sets

WOD NOTES Some strength work followed by a little AMRAP. No racks for the barbells today. Fitness 4 sets Seated DB Shoulder press x 8-10 reps Band pull aparts x 15 reps Band Triceps push down x 12 reps 10 minute AMRAP 30 Calorie Row 25 Bent over barbell row 45/35 20 V ups 15 Push press 45/35 Performance 4 sets Seated DB Shoulder press x 8-10 reps Band pull aparts x 15 reps Band Triceps push down x 12 reps 10 minute AMRAP 40 Calorie Row 30 CTB Pull ups 20 T2B 10 HSPU  

WOD NOTES Squat focused strength work followed by a 5 round conditioning piece. Fitness 8 minutes of ankle/wrist mobility Front Squats Build up to a heavy 3 5 sets 5 push ups 10 elbows out ring rows Performance 3 sets of 10 pistols Front Squats 3-3-3-3-3 Goal is 85% on the last set of 3 5 sets 8 burpee box jumps 1 rope climb Sport Jerk w/2 sec pause in dip 3 x 1 @80% 3 x 1 @85% 3 x 1 @90% Clean w/2 sec pause @knee 5 x 1 @85% Front Squat w/pause @bottom Work up to 1 RM then.. 4 x 2 @80% or today’s load