Monthly Archives: October 2015

WOD NOTES: A full squat session today. We will have lots of time for warm up and hip/ankle mobility. Feel the burn today. Fitness and Performance In 4 sets Work up to a heavy 5-8 Front Squat Then… In 4 sets Work up to a heavy 5-8 Back Squat Then… 3 sets x 20 Pumpkin Walking lunges Sport “Bucket 8’s” 4 x 8 Front Squats 4 x 8 Back Squats The workout starts with 65% loaded on the bar then each set add 5%. Rest 3 minutes between each set. Then… For time 20 minute AMMAP 10 Burpees over the erg every 750 m

WOD NOTES: Some strict gymnastics work today. This will test your muscular endurance. Quality reps are essential. Fitness 5 sets for reps Max UB assisted strict pull ups Rest 2 minutes Max UB push ups Rest 2 minutes Max L Sit Rest 2 minutes Performance 5 sets for reps Max UB strict pull ups Rest 2 minutes Max UB strict HSPU Rest 2 minutes Max L Sit Rest 2 minutes Sport 5 sets for reps Max UB Strict CTB pull ups Rest 2 minutes Max distance HS walk Rest 2 minutes Max L Sit Rest 2 minutes  

WOD NOTES: Some straight forward interval work today. This should be a good learning piece if you are challenged with maintaining consistent SPM. Note the SPM where you feel most comfortable and note the SPM with the greatest meters. Fitness and Performance 5 rounds 1:00 : 2:00 Round one = 24 SPM Round two = 26 SPM Round three = 28 SPM Round four = 30+ SPM Round five = ME Rest 5 minutes Then repeat Sport Snatch 5 x 2 @60-70% Snatch Pull 4 x 2 @110-120% HBBS 5 x 4 @ 70% For time “Heavy Elizabeth” 9-7-5 Power Clean 185/135 Ring dips 30#/20#

All levels “GOAT DAY”