July 24 2015
WOD NOTES: We continue with our pull up strength progressions. You should be able to isolate each muscle group with a greater focus. Today’s MetCon is not for time, the goal will be to go unbroken while keeping the intensity high, and the movements strict. Fitness 4 sets: 1 a) One arm DB Row x 10-12 1 b) Band reverse fly’s x 12’s 3 sets: 2a) Straight arm band pull downs x 8-10 2 b) Biceps curl x 8-10 NFT: 10-8-6-4-2 Pronated ring rows Strict T2B or V sits 250 m jog between each sets Performance and Sport 4 sets: 1 a) False grip ring rows x 6-8 1 b) Tap swings on rings x 10-12 3 sets: 2 a) Arched lever x 10-15 seconds 2 b) Bottoms up pistol x 6-8 reps NFT: 10-8-6-4-2 Pistols Bar MU 250 m jog between each sets
July 23 2015
WOD NOTES: IWT’s test power output and recovery. Make sure to pick a load that you can move quickly and efficiently. Fitness 10 minutes Dead lift technique and prep 4 sets for distance: Dead lift x 5 + Row for 2 minutes Rest 3 minutes Fitness = 155/105 Performance = 185/135 Sport = 225/155 Performance and Sport 10 minutes Power clean technique and prep 4 sets for distance: Power clean x 3 + Row for 2 minutes Rest 3 minutes Performance = 155/105 Sport = 185/135
July 22 2015
WOD NOTES: This will be great test of your grip endurance. Fitness 4 sets Bear Walk x 2 lengths Indian club circles x 10 each side Side plank x 15-20 sec each Partner Pancake x 60 sec 8 minute AMRAP 50 SU Farmer carry 100′ Performance 4 sets Bear walk x 2 lengths Indian club circles x 10 each side Dragon fly’s x 3 (negatives) Partner Pancake x 60 sec 8 minute AMRAP 25 DU Sand bag carry 70/45 Sport Rest Day
July 21 2015
WOD NOTES: “Cindy” is 5 pullups + 10 push ups + 15 air squats. With the added rowing element this will test your pulling and pushing endurance. Be sure to stop a few reps short of failure on each of the body weight movements. If we have larger classes today? This WOD can be performed as a team effort. The WOD will start with the row and finish with the air squats for a total of 8 sets. Fitness and Performance “Cindy” on the water 2000 m row every 250 m = 1 round of Cindy Sport Front Squats 3 x 5 @70% Rack Jerks 1-1-1-1-1-1-1-1-1