April 20 2015
WOD NOTES: This workout will be a test of your ability to perform a skill (DU) under fatigue. Pacing on each piece will be varied based on your individual experience and efficiency. Work hard but stay relaxed and keep connection to your breathe. Fitness For times: 400 m row + 20 Ab mat sit ups + 50 SU Rest 3 minutes 800 m row + 30 Ab mat sit ups + 80 SU Rest 4 minutes 1200 m row + 40 Ab mat sit ups + 100 SU Performance For times: 500 m row + 50 DU Rest 3 minutes 1000 m row + 80 DU Rest 4 minutes 1500 m row + 100 DU Sport 1 1/4 Front Squats 4 x @75% Hang Snatch 3 x 3 @80% Halting Snatch DL 3 x 3 @103% For time: 50 HSPU
April 18 2015
Fitness and Performance WOD NOTES: Today’s effort is a relay: One person working, the other resting. Tag off after each piece. For time 4 x 250 m run 4 x 400 m row 2 x 800 m run 2 x 800 m row 4 x 400 m run 4 x 250 m row Sport HBBS 8 x 3 @85% Snatch 3 x 2 @75% C & J 3 x 2 @ 75%
April 17 2015
WOD NOTES: Start with some rowing technique, take this time to create an efficient stroke. Creating an efficient stroke takes practice and focus. Fitness Rowing technique work: 10 strokes legs only 10 strokes with pause 20 full strokes @22-26 SPM 3 minutes Wall balls 2 minutes Ab mat sit ups 1 minute DU Rest 3 minutes 1 minute DU 2 minutes Ab mat sit ups 3 minutes Wall balls Performance and Sport 5 sets of complex: 1 Snatch + 2 OHS 3 RFT 7 Dead lifts @225/155 400 m run 50 DU
April 16 2015
WOD NOTES: Today is another Rebel member bench mark WOD. HH its your turn to add a poster to the Rebel Wall of Fame. Welcome to the club and hope you have fun with this one. This one is gonna take strategy and endurance. #Jackedandtanned #junkyardWOD All levels “HH” For time: 1 mile Run Bench press 7000/6000 lbs Divide run and press any way you want Fitness = 6000/5000 lbs on the bench Performance = Rx Sport = Floor press Rx loading