Oct 24 2016
WOD NOTES Race to the burpees today….how many can you complete? Fitness 4 sets for reps 3 minute clock 400 m row 50 SU AMRAP Burpees Rest 3 minutes Performance 4 sets for reps 3 minute clock 400 m row 50 DU AMRAP Burpees Rest 3 minutes Sport 20 minutes Build up to heavy single Clean and Jerk Then 2 sets at 80% of today’s number Back Squats x 6 sets 6 @70% 2 @85% Alternating between 6/2, rest 3 minutes between each
Oct 22 2016
WOD NOTES Today’s team effort will consist of a movement and a cardio piece. Person one will continue performing reps until the cardio piece is complete. Each partner must complete the cardio piece before moving stations. Score will be time to complete and max reps. Fitness and Performance Prep x 2 Dowel pass thru x 10 Frankenstiens x 1 length Band good morning x 10 For time: Station one: Partner one completes 500 m row Partner two performs AMRAP Wall balls Station two: Partner one completes 1 KM Assault bike Partner two performs AMRAP KB swings Station three Partner one completes 500 m Ski erg Partner two performs AMRAP Box jumps or step ups Station four Partner one completes 400 m run Partner two performs AMRAP Push press 45/35 Sport 30 minutes Build up to 1 RM Snatch 30 minutes Build up to 1 RM C&J
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