Monthly Archives: August 2016

WOD NOTES This one will test your muscular endurance and also your planning. Go in with a solid plan and focus. Good luck Rebels. Fitness  15 minutes Build up to 1 RM Strict press For time: 25 strict press @65% 25 strict press @55% 25 strict press @45% Every time you break up the reps run 250 m Compare to July 14 2015 Performance 15 minutes Build up to 1 RM Strict press For time: 25 strict press 95/65 25 strict press 75/55 25 strict press 45/35 Every time you break up the reps run 250 m Compare to July 14 2015

WOD NOTES Teams of 2, both members working at the same time and work is divided as needed. Fitness and Performance Teams of 2, Back Squats 6000 lbs/5000 lbs Sit ups x 100 Row x 2000 m Sport Power Snatch No moving feet Build to 1RM then….3 sets @85% BTN Push press 4 sets x 3 @5RM load from last week Then…1 sets of max reps @65% of your 1 RM Clean grip deadlifts 4 sets x 4 reps @80%

WOD NOTES Today’s effort is high intensity. Work hard and efficient today. If you complete the work in under 3 minutes take some extra rest. If you can’t complete the work in 3 minutes scale back as needed. The goal is to keep each piece within a few seconds of each. Fitness 3 minutes on : 3 minutes off x 4 rounds 250 m row 50 Single unders 12 Horizontal ring rows Performance 3 minutes on : 3 minutes off x 4 rounds 400 m row 60 DU 20 Pull ups Sport Snatch + 2 Hang Snatch 4 sets @85% of last weeks # OHS 4 sets x 3 @80% of last weeks 3 RM Back Squats (to parallel) 4/7 – 4/7 – 4/7 @80%/70%

WOD NOTES Triple chipper with a partner. Each person will complete the reps in an alternating pattern. Person one completes 25 skips then person two competes 25 skips, then continue down the chipper. Fitness  3 RFT: 25 single unders 20 walking lunges 15 sit ups 10 pushups 5 OH Squats 45/35 Performance 3 RFT: 25 double unders 20 walking lunges 15 sit ups 10 pushups 5 OH Squats 95/65 Sport Build to 1 RM HBBS Jerk recoveries 2 x 80%, 2 x 90%, 2 x 100%, 2 x 2 x 110% 4 sets of complex: Max strict HSPU + Max strict Pullups Rest 90 seconds 3 sets of complex: DB biceps curl x 8-12 + Band triceps kick back x 15-20 Rest 90 seconds