Happenings

WOD NOTES Testing your pull up capacity to plan our pull up volume strength cycle… Based on your results follow the programming chart posted in the gym. You will have to focus on your pullups 3x week for the next 6 weeks to see progress. Good luck REBELS… Fitness 10 minutes Establish your max reps of strict pull ups unbroken. If you require assistance? Talk to your trainer about options. EMOM x 15 One = 150 m Row Two = 10 push ups Three = 10 bar hang scapular pullups Performance 10 minute time cap 20 sets of 5 UB CTB Record time to complete or the number of UB sets completed. EMOM x 15 One = 200 m Row Two = 10 HSPU (kipping okay) Three = 2 bottoms up pistol (1 ea) Sport 20 minutes Snatch technique work as needed based on this weeks training, keep loading under…

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WOD NOTES Positional practice with a squat focus. Fitness 15 minutes working on OHS positioning/mobility Back Squats (3 sec pause at bottom) 4 x 3 @75% Performance 15 minutes Triples of OHS with clean grip Back Squats (3 sec pause at bottom) 4 x 3 @75% Sport Split Jerk (2 sec pause @bottom of dip) 3 x 2 @65% 3 x 1 @75% 3 x 1 @80% Clean with 2 pauses (1″ off floor & below knee) 3 x 1 @70% 3 x 1 @75% 3 x 1 @80% Front Squats (3 sec pause at bottom) 4 x 2 @80%

WOD NOTES Some classic CrossFit work today…. Fitness “Dirty Thirty” For time: 30 Box jump 30 Jumping pull-ups 30 Kettlebell swings 16kg 30 Walking Lunge 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball 30 Burpees 30 DU Performance “Filthy Fifty” For time: 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings 16kg 50 Walking Lunge 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball 50 Burpees 50 Double unders

WOD NOTES Conditioning and core work blended together for a long circuit. Pace is the name of the game today. Fitness and Performance 3 Rounds 60 seconds Ski erg (calories) 2 minutes Rest* 60 seconds Assault bike (calories) 2 minutes Rest* 60 seconds Row (calories) 2 minutes Rest* *During the rest period perform one of the following: 15 Hollow rocks or 8 Strict hanging knee raises or 30 Mt. Climbers or 12 V sit ups or 25 ab mat sit ups or Sport Power Snatch (2 sec pause @knee) 5 x 2 @80% HBBS (5 sec hold @bottom) 8 x 3 @70% Hollow rocks 30:30 x 4