April 13 2016
WOD NOTES Today we work on your hip hinge mechanics and finish with a max watts test on the ski erg. Fitness and Performance Dynamic prep Band triangle hip release x 45 sec each Indian club circles x 12’s Star fish x 6 4 sets Single leg KB DL x 6 reps DB Push press x 8-10 reps Strict T2B x 8-12 reps 5 minutes Ski erg warm up and technique practice 3 attempts @ Ski erg Max Watts test Rest as needed between efforts
April 12 2016
WOD NOTES Gymnastics tester on the menu today. How have your gymnastics skills/strength been developing? Let’s find out? Fitness Dynamic prep x 2-3 sets Prone W-T-Y’s x 6’s Russian baby makers x 6 Indian club circles x 12 2 minute AMRAP Burpees 1 minute REST 2 minute AMRAP Active Bar hang (seconds) 1 minute REST 2 minute AMRAP Wall balls 1 minute REST 2 minute AMRAP Push ups 1 minute REST 2 minute AMRAP Hollow rocks Performance Dynamic prep x 2-3 sets Prone W-T-Y’s x 6’s Russian baby makers x 6 Indian club circles x 12 2 minute AMRAP Burpees 1 minute REST 2 minute AMRAP Strict CTB Pull ups 1 minute REST 2 minute AMRAP Wall balls 30/20 1 minute REST 2 minute AMRAP Strict HSPU 1 minute REST 2 minute AMRAP L – sit (seconds) Sport Dynamic prep Prone I-Y-T’s x 8’s Indian club circles x 12 Russian…
April 11 2016
WOD NOTES Longer aerobic session today. Pacing each effort is key to success. If this is repeat for you, make sure to stick to a solid plan. Good luck. All levels “Jerry” 1 mile run 2 K Row 1 mile run
April 09 2016
WOD NOTES Team workout today. Running will be completed together and the body weight exercises will be divided as needed with your partner. Fitness and Performance Teams of 2, 800 m run together 50 Pull ups 800 m run together 5000 lbs of Bench press 800 m run together 100 Air Squats Sport Snatch Work up to today’s 1 RM Clean and Jerk Work up to today’s 1 RM For time: 10-8-6-4-2 Strict HSPU Strict CTB Pull ups Between each set Sled Drag x 1 length If you feel tough? Add the weight vest.