Aug 31 2015
WOD NOTES: Plan today’s workout as a strength day. Make sure to take enough rest between reps and sets to complete the minimums. Modifications will be discussed before the WOD starts. Quality movement before intensity is smart training. Fitness 20 minute clock Bent over DB Rows x 8-12 reps Push ups x 5-8 reps Heavy KB Swings x 15-20 reps Performance 20 minute clock Strict CTB x 3-6 reps Strict Ring dips x 5-8 reps KB Snatch x 5-8 each side 16/12kg Sport “Nate” 20 minute AMRAP 2 MU 4 HSPU 8 KB Swing 32/24
Aug 29 2015
WOD NOTES: Racing the clock today. If you complete the required reps before the time is up = rest. Developing proper pace for each piece is essential for success today. Fitness Start the clock Then… 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Push ups 10:01 – 15:00 = 30 Strict Pull ups 15:01 – 20:00 = 75 Ab mat sit ups 20:01 – 25:00 = 75 Air Squats 25:01 – Finish time = 800 m Run Performance Start the clock Then… 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Ring Push ups (hollow) 10:01 – 15:00 = 30 Strict CTB 15:01 – 20:00 = 30 Strict T2B 20:01 – 25:00 = 75 Air Squats 25:01 – Finish time = 800 m Run Olympic Lifting 15 minutes: Work up to heavy Snatch Strength 3 sets ME Strict CTB 3 drop sets Ring…
Aug 28 2015
WOD NOTES: Some core work to start out today’s workout. Then 12 minutes of quality movement with light loading. This is an active recovery WOD. Keep the intensity low. Fitness EMOM x 10 Odds = 10 Hollow rocks Evens = 10 Superman arch 12 minute AMRAP w/dowel 3 Hang Power Snatch 6 OHS 1 OH Duck walks Rest as needed Performance EMOM x 10 Odds = 10 Hollow rocks Evens = 10 Superman arch 12 minute AMRAP 1 High hang Snatch @30% 1 Snatch (above knee) 1 Full Snatch 6 OHS 30 seconds HS hold Rest as needed Sport “Sandwich” 80 Calorie Row 40 STOH 155/105 80 Dead lifts 155/105
Aug 27 2015
WOD NOTES: Pause Squats will challenge your position in the bottom and the ability to “get out of the hole”. No bouncing will be allowed so the loading will be slightly lower than expected. Fitness and Performance 15 minutes: Build up to a Heavy 3 Front Squat (3 sec pause at bottom) For time: 800 m Run Rest 3 minutes 400 m Run Rest 2 minutes 250 m Run Record times for each piece Sport 15 minutes: Build up to heavy hang power clean and jerk 3 RFT 100 DU 7 Hang power clean & jerk 185/115