May 20 2016
WOD NOTES Gymnastics “Golf” The goal is to complete the movements with the fewest number of sets. Par is 27 and the low score wins. 3 minutes at each station, rest if time remains. Double par is maximum on each piece. Fitness and Performance 100 SU 30 Horizontal ring rows 30 Bench dips 30 Wall balls 30 Hollow rocks 30 Band good mornings 50 Air squats 30 Push ups 50 KB swings 16/12 Sport 100 DU 30 Strict pull ups 20 Strict Ring Dips 30 wall balls 30/20 30 Hollow rocks 30 GHD hip extensions 20 Pistols 20 Strict HSPU 50 KB swings 24/20
May 19 2016
WOD NOTES The goal for today is to increase to a heavy’ish’ dead lift while maintaining posture and mechanics. The RPE shoulde be between 6-8 or 60-80% of you best dead lift. The Ski erg should be performed at RPE of 9 or 90% effort. You will have two scores today. Example: (based off a 275# DL) Set 1 =165#/220m, Set 2 =180#/215m, Set 3 = 190#/225m, Set 4 = 205#/230m, Set 5 = 215#/240m Total score = 955#/1,130m Set the monitors with New workout > Intervals Variable > 60 seconds work > Rest undefined Fitness and Performance Complexes: Dead lift 3-3-3-3-3 + Ski Erg x 60 seconds Rest 3 minutes between sets Sport Dynamic prep Indian club circles x 20’s Russian baby maker x 6 Band circles x 10’s Clean Pull + Hang clean up to@70% 1 Clean + 5 Front Squats 1 Clean + 4 Front Squats 1…
May 18 2016
WOD NOTES With mixed sets the order will change every set. Keep the intensity high today. Record times for each set. Fitness 6 mixed sets 20 KB swings 16/12 15/12 Cal Row 10 Step ups 24/20 Rest 3 minutes Performance 6 mixed sets 20 KB Snatch 20/16 10/8 Cal Assault bike 10 Box jumps 24/20 Rest 3 minutes
May 17 2016
WOD NOTES Pace the running pieces appropriately. Break up the gymnastics pieces according to your individual endurance. Score will be total time including your rest pieces. Rest exactly 3 minutes between sets. Fitness Dynamic prep Indian club circles x 15’s Boot straps x 6 Band reverse fly’s x 12 3 RFT 400 m run 20 jumping pull ups 20 push ups 20 sit ups 20 air squats Rest 3 minutes Performance Dynamic prep Indian club circles x 15’s Boot straps x 6 Band reverse fly’s x 12 3 RFT 400 m run 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats Rest 3 minutes Sport Dynamic prep Mace 360’s x 6 each Band row w/external rotation x 6 Band pec opener x 45 sec Power Jerk + Split Jerk AHAP Power jerk recoveries 5 x 2 AHAP Conditioning 3 RFT 9 Burpees 15 CTB 21 DB Thrusters…