Monthly Archives: November 2016

WOD NOTES Testing your skipping mechanics then some pushing endurance. For the strength superset take your time with the movements and build loading over each set. Pay close attention to the tempo today. Fitness  DU Practice 30 seconds DU practice 30 seconds Rest x 4 sets 4 sets Band pull aparts x 12 (31X1) Bench press x 8 (32X2) Rest 3 minutes 3 sets Close grip DB press x 12 Band triceps kick back x 15 Rest 2 minutes Performance DU Tester 5 x 30 UB Rest 1:1 4 sets Band pull aparts x 12 (31X1) Bench press x 8 (32X2) Rest 3 minutes 3 sets Close grip DB press x 12 Band triceps kick back x 15 Rest 2 minutes  

NOVEMBER NOTES Time to break in the new gym. Focus for this month will be improving pull up efficiency and volume. WOD NOTES Both partners perform all the calories and core work. Alternating when possible. Fitness  For time, with a partner 40-30-20-10-5 Calories Rowing 25-20-15-10-5 Hollow rocks Performance For time, with a partner 50-40-30-20-10 Calories Rowing 25-20-15-10-5 Hollow rocks Sport Power Snatch 5 x 1 @ 75% Front Squats 2 x 3@70% 2 x 3@75% 1 x 3 @80% Push press 4 x 4@75% 3 x 15 Hollow rocks