Happenings

WOD NOTES 2 part workout today. Starting to play around with “open style” workouts. Fitness START THE CLOCK… For time 25-20-15-10 Calorie Rowing Wall balls @20 MINUTES ON THE CLOCK, START… 8 minute AMRAP 10 Burpees 20 DU 30 Sit ups 40 Walking lunges Performance START THE CLOCK… For time 27-21-15-9 Wall balls 20/14 Power Snatch 75/55 @20 MINUTES ON THE CLOCK, START… 3 RFT 21 Calorie Row 7 FS 155/105 5 Burpee over bar Sport Snatch grip sotts press Warm up and positioning 3 x 5 Hang Snatch 3 RM 1 floor + 2 from hang Clean Dead lift 8 RM (no rounding of the back at all) Then 2 x 5 at same load

WOD NOTES Fun team workout today. You will spend plenty of time with the medball today. Recommended med ball loading is 20/14. Score is the total number of reps completed in 20 minutes. Fitness and Performance 20 minute AMRAP Team of 2, 25 Med ball sit ups (passing back and forth) 20 Burpees (partner holds plank) *15 partner Squats (hold med ball back-to-back) *if you drop the ball = 250 m row 10 Deadlifts each @185/135 Sport Split Jerk Pause in dip and lockout 3 x 1 @80% 3 x 1 @85% 3 x 1 @87% HBBS 5 sets x 8 @90% of your 8 RM (from Thursday) BB Bonus C1) Bench press 3 x 10 C2) Strict pull ups 3 x 8 C3) V ups 3 x 15

WOD NOTES Working your pullup strength. Maintain a solid position while lowering your body. Fitness Pullup negatives 5 x 3 (5 second eccentric) EMOM x 15 1 = 200/150 m row 2 = Heavy strict DB Press x 8-12 3 = Skipping practice x 30 seconds Performance Weighted strict pull ups 5 x 3 EMOM x 15 1 = 200/150 m row 2 = HSPU x 5-10 3 = DU x 30 UB Sport Hang Snatch Build up to 1 RM Press in split jerk stance 5 x 5

DECEMBER NOTES Expect a little more testing this month and workouts that start to feel a lot like the Open. General layout this month: Monday’s = Mash ups (Multiple quick AMRAPs) Tuesdays = Strength & Conditioning efforts Wednesdays = Testing day (TBA) Thursdays = Strength & Conditioning efforts Fridays = Push/Pull Saturday = Team WODs WOD NOTES This is a fun workout and a serious leg burner. This workout might be familiar for a few of you? If this is familiar attempt to increase loading 5% over last time and use 65% for EMOM. Fitness 15 minutes Build up to Power clean technique EMOM x 10 3 Power Clean 10 Jumping air squats Performance 15 minutes Build up to Power clean double then EMOM x 10 3 Power Clean 10 Jumping air squats Sport Hang Clean 3 x 1 @80% 2 x 1 @85% Front Squat Build up to 3…

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