April 22 2016
WOD NOTES Gymnastics Friday continues for April. We trust that you are all feeling increased pulling and core strength. Fitness 3 sets Jefferson curl x 3 Band Frogger x 45 sec Pancake x 45 sec 5 sets NFT 10 elbows out ring row 10 V ups 1 slow controlled bear crawl Performance 3 sets Jefferson curl x 3 Band Frogger x 45 sec Pancake x 45 sec 5 sets NFT 6 Strict CTB 10 V ups 3 Wall climbs Sport 3 sets Jefferson curl x 3 Band Frogger x 45 sec Pancake x 45 sec HS work Chest to wall – finger balance x 20 reps Shoulder stacking – over/under x 20 reps Chest to wall – scapular contractions x 20 reps Chest to wall – shoulder taps x 20 reps Chest to wall – Scissors x 20 reps Free stand kick up to hold x 5 + 5 seconds…
April 21 2016
WOD NOTES Pick 2 movements, skills etc…and perform reps on the minute. Fitness and Performance 20 minute EMOM Goat session Sport Keep percentages below 80% today 7 sets Mid shin + Above knee + Power Position + Full Snatch 5 minutes Jerk balance foot work drills 7 sets Clean + 2 jerks 15 minute flush @lower HR Row + Bike + Ski
April 20 2016
WOD NOTES Yup this is a repeat from last month. This is a great test of your repeated power output. Fitness and Performance Dynamic prep Frogger pulses x 12 Star fish x 12 3 position calf raises x 6’s 5-8 minutes Empty sled sprints Shuttle runs Assault bike 5 sets 1 minute Assault Bike 2 minutes Rest 1 minute Sled Push @150# 2 minutes Rest Compare to last month Sport Lower intensity aerobic work Buy – in 2000 m row @5 k pace 20 minute AMRAP 10 Sand bag clean and press @45 lbs 200 feet sled push @150 lbs 20 calorie ski erg Mace 360’s x 12’s Cash out 2000 m row @10 k pace
April 19 2016
WOD NOTES Compare your results to March 7 2016. Fitness Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5-5-5-5-5 Every 4 minutes x 5 sets 250 m row 15 Push ups Performance Dynamic prep Band Pull aparts x 12 Indian club circles x 12’s Band front rack release x 30 sec Strict Shoulder press 5 @60% 5 @65% 3 sets x 5 @70% Every 4 minutes x 5 sets 200 m Ski erg 10 HSPU (strict max + kipping to finish) Sport Dynamic prep Wall clock shoulder release x 6 Biceps opener 5/5/5/5 Triceps opener 5/5/5/5 Lower volume week for our Sport crew, keep it fun and dial in your technique. Use percentages based off RPE not actual RM’s. Snatch 6 x 1 @65 – 75% Power clean and Jerk 5 x 1 @65 – 75%…