May 6 2016
WOD NOTES Working with the clock today. If you have the capacity to increase load on each set, then go for it. If your increases are too great then decrease loading on your additional sets. Fitness and Performance 5 sets Every 3 minutes start Dead lifts x 3-5 reps 5 sets Every 3 minutes start Sand bag Squats x 8-12 reps 5 sets Every 3 minutes start Bench press x 4-8 reps Sport 5 sets AHAP Panda pull + Hang clean then… 3 back off sets 90/85/80% Work up to 3 RM Clean grip DL then… 2 back off sets 85/80%
May 5 2016
WOD NOTES Testing your pulling endurance today. Increase load on the sled each round. Fitness Dynamic prep Biceps opener 5/5/5/5 Band pull aparts x 20 Wall clock shoulder opener x 6 6 sets 30 seconds Assault bike 1 hand over hand sled pull* Rest 60 seconds Add load on sled if possible, this should be challenging Performance Dynamic prep Biceps opener 5/5/5/5 Band pull aparts x 20 Wall clock shoulder opener x 6 6 sets 30 seconds Assault bike 30 seconds Pull ups Rest 60 seconds Sport Dynamic prep Biceps opener 5/5/5/5 Band pull aparts x 20 Wall clock shoulder opener x 6 5 sets AHAP Snatch grip push press + OHS 3+1 20 minutes Build up to 3 RM HBBS Then….2 sets of Jumping quarter squats @30% x 5’s EMOM x 10 5 – 10 Strict HSPU Start with strict then move to kipping if you need to
May 4 2016
WOD NOTES Some lat and glute activation work followed by some intervals. For the intervals add your calories and burpees for a score. Fitness and Performance Dynamic prep x 2 sets Band or partner chest opener x 45 sec Band perfect stretch x 45 sec each 3 sets Straight arm band pull down x 12 One arm DB rows x 10 each Single leg KB DL x 6 each For reps 60 seconds Ski erg calories 60 seconds burpees 2 minutes Rest 60 seconds Assault Bike calories 60 seconds burpees 2 minutes Rest 60 seconds Row calories 60 seconds Burpees
May 3 2016
WOD NOTES Some gymnastics endurance training. Fitness EMOM x 15 Minute one = 10 push ups Minute two = 12 Hollow Rocks Minute three = 15 Air Squats Rest 3 minutes 2 minute clock x 4 sets 20 Wall balls DU practice with time remaining Rest 2 minutes Performance EMOM x 15 Minute one = 5 ring dips Minute two = 12 Hollow Rocks Minute three = 15 Air Squats Rest 3 minutes Every 4 minutes x 4 sets 20 Wall balls 20/14 30 DU Rest with time remaining Sport 5 sets Panda Pull + Power Snatch + Hang Snatch Halting Snatch DL x 5 RM Then…. 2 back off sets @90-85% EMOM x 10 sets Weighted strict C2B x 6-10 Start with 10 and when that fails, go to 9’s and so on…