July 30 2016
WOD NOTES A little team WOD today. Alternating as needed, one person working at a time. This will take some strategy and communication. Hope you all have fun with it. Fitness and Performance Teams of 3, 4 RFT 750 m row 90 DU 45 Power cleans 95/65 30 Box jumps/step ups Sport MAX OUT SATURDAY Equal time will be allowed for each lift today.
July 29 2016
WOD NOTES Cindy is 5 pullups, 10 push ups, 15 air squats. Every set add one additional round of Cindy. Fitness and Performance 20 minute AMRAP 400 m run 1 Round Cindy 400 m run 2 Rounds of Cindy 400 m run 3 Rounds of Cindy and so on… Sport Snatch 4 x 2 @50% 4 x 2 @60% Clean and Jerk 3 x 2 @50% 3 x 2 @60%
July 28 2016
WOD NOTES Strength day. No cherry picking š FitnessĀ Back Squats Work up to heavy positional 3 Then….3 sets of 3 @85% of today’s 3 4 sets Single arm + single leg DB shoulder press x 10 each Band reverse fly’s x 15 Incline biceps curl x 10 Performance Back Squats Work up to heavy positional 3 Then….3 sets of 3 @85% of today’s 3 Strict press (in split stance) 5 x 5 Sport Dynamic prep Wall clock x 6 each Band reverse fly’s x 12 Indian club circles x 15 each Split Jerk Build up to 3 RM Then… 4 x 3 @90% of 3 RM Front Squat Build to 3 RM Then… 4 x 3 @90% of 3 RM 2-3 sets Land mine row x 10 GHD hip extensions x 12 Seated biceps curl x 10
July 27 2016
WOD NOTES A little race the clock session today. The first 3 minutes will be uninterrupted, make sure to strategize accordingly. If you have strong DU skills this will be a 15 minute challenge. If you trip or fall off your rowing pace this can drag on for a while….good luck. FitnessĀ 2-3 minutes Practicing DU skills and drills Then…calf and hip mobility as needed Rowing warm up 60 seconds legs only 60 seconds legs and hips 60 seconds full stroke @22 SPM 60 seconds full stroke @26 SPM 60 seconds @today’s race pace 3000 m row Every 3 minutes Get off the rower and perform 50 SU. Performance 2-3 minutes Practicing DU skills and drills Then…calf and hip mobility as needed Rowing warm up 2 minutes in lunge stance @22 SPM 2 minutes in standard stance @26 SPM 1 minute at today’s race pace 3000 m ski Every 3…