Sept 30 2014
Fitness 10 minutes Shoulder/Pec prep 1 a) Bench press 5-5-5-5-5 1 b) Scapular bar hangs 30-30-30-30-30 (seconds) 2 K Row @5K+5 pace for flush Performance 10 minutes Shoulder/Pec prep 1 a) Bench press 5-4-3-3-3 1 b) Strict pull up 3-3-3-3-3 (2112) 2 K Row @5K+5 pace for flush Sport 10 minutes Shoulder/Pec prep 1 a) Bench press 5-4-3-2-1-1 1 b) Legless rope climb 3-3-2-2-1-1 2 K Row @5K+5 pace for flush
Sept 29 2014
Fitness and Performance 15 minutes: Snatch Dead lift w/pause + pull (below knee/above knee) 1 minute DU 2 minute Wall ball 1 minute DU 2 minute Wall ball 1 minute DU Sport 15 minutes: Pausing Snatch (below knee) 1 minute Strict HSPU 2 minutes Pistols 1 minute Strict HSPU 2 minute Pistols 1 minute Strict HSPU
Sept 27 2014
Today a large number of us are competing in Port Moody @Ruben’s throwdown 2.0 so today’s WOD is a home workout, with no equipment required….enjoy. All levels 5 rounds for time: 20 burpees 30 sit ups
Sept 26 2014
Fitness 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 Rest 60 seconds 60 seconds DU practice AMRAP 10 minutes 15 Russian KB swings 20 reverse lunges w/med ball 50 SU Performance 4 sets: Russian step ups x 10 each leg Rest 60 seconds Horizontal ring rows x 12 – 15 (weighted) Rest 60 seconds Sand bag clean x 3 – 6 4 RFT: 10 Heavy Russian KB swings 20 Front rack reverse lunges w/sand bag 30 DU Sport Recovery WOD #3 Not for time, keep the intensity low and focus on quality movement 1000 m Row @5K + 5 100 DU 500 m Ski Erg Rest 2 minutes 750 m Row @5K + 3 75 DU 400 m Ski Erg Rest 2 minutes 500 m Row @5K 50 DU 300 m Ski Erg 15 minutes of mobility and attend…