July 20 2015
Fitness and Performance Back Squats 3 sets of 5 @70% 4 sets: 1 a) Bent over barbell rows 10-12 reps (21×2) 1 b) straight arm band pull downs x 8-10 reps (4010) 3 sets: 2 a) Elbows out ring rows x 8-10 (3011) 2 b) 90/90 band external rotations x 8-10 (4020) Sport EMOM x 10 3 T&G Snatch Start @60% add # each min until technical failure then work back down For time: 5-4-3-2-1 MU Snatch 135/85 Review Dec. 30.2014
July 18 2015
WOD NOTES: This is a tricky little creeper of a WOD. If this one is a repeat for you? You should have a pretty good strategy going into this one. Fitness 15 min AMRAP Ascending ladder 4 KB Swings 3 Wall balls 2 Burpees 1 Shuttle run Multiply each additional round by the number = Round 2 x 2, Round 3 x 3 etc… Performance and Sport Nov 6 2014 Review WOD Throwdown #4 15 min AMRAP Ascending ladder 4 Wall balls 3 T2B 2 DL @185 1 HSPU Multiply each additional round by the number = Round 2 x 2, Round 3 x 3 etc…
July 17 2015
WOD NOTES: Working on developing the strict pulling strength. Maintain a focused effort on muscle isolation and tempo. We’re getting one step closer to a strict, controlled pull up. Fitness 4 sets: 1 a) Elbows out ring rows x 10-12 (3011) 1 b) One arm DB Row x 10-12 3 sets: 2a) Straight arm band pull downs x 8-10 (4010) 2 b) Biceps curl x 8-10 (3110) 3 sets NFT 30 DU 20 single arm KB swings 10 KB Jerks Rest 60-90 seconds Performance and Sport 5 sets: Snatch + OHS For time 5 RFT 15 calorie row 5 hang power cleans 135/85 5 thrusters 135/85
July 16 2015
WOD NOTES: The goal here is to increase the KB loading for each TGU set, leading up to 1 RM. This workout is not for time. The focus should be on quality movement throughout the entire piece. If your movement is starting to suffer? Slow down and take your time. Fitness From our friends @ Agatsu “Turkish Delight” 5 TGU R/L 1 Negative pull up 4 TGU R/L 1 Negative pull up 3 TGU R/L 1 Negative pull up 2 TGU R/L 1 negative pull up 1 TGU R/L Sport Hang Snatch 3 x 3 @70% *5 sets: 1 Thruster + 1 Push press + 1 Split Jerk *work up to as heavy as possible, if this a repeat from April? Lets PR this complex 🙂