Feb 26 2016
WOD NOTES: Some longer rowing practice. Then a 500 m sprint. Go hard and good luck. Fitness and Performance Dynamic prep Banded perfect stretch x 30 seconds Partner assisted chest opener x 30 seconds Boot straps x 6 reps For times Rest 1:1 1000 m row @20-24 SPM 500 m row @22-28 SPM 250 m row @26-30 SPM Rest 5 minutes 500 m row @ME Sport Dynamic Prep: Partner pec opener x 45 sec Indian club circles x 12 Band hip flexor stretch x 45 sec 5 minutes Lunge walking practice to be discussed in class 5 minutes Bar facing burpee practice to be discussed in class 5 minutes C2B cycling practice to be discussed in class Perform 1 round of 16.1 with a HR monitor and record time to complete and HR Rest 3 minutes Perform 2 rounds of 16.1 with a HR monitor and record splits and HR…
Feb 25 2016
WOD NOTES: Race the clock today. If you cannot complete the required reps? No stress! Take note of your results for future attempts at this challenge. A good plan is to divide the reps into the 5 minute time cap. This will give you the require reps per minute to complete each piece. Example 30 ring rows = 6 per minute 50 wall balls = 10 per minute 75 sit ups = 15 per minute Fitness and Performance 0:00 – 5:00 = 1000 m row 5:01 – 10:00 = 30 Horizontal Ring rows or feet elevated 10:01 – 15:00 = 50 Wall balls 15:01 – 20:00 = 75 Sit ups 20:01 – Completion = 1 KM Assault Bike or 500 m Ski Sport Today’s focus will be a bit of preparation for the BC Master’s WL meet. Plan your warmup sets in advance and stick to the plan. Good luck.…
Feb 24 2016
WOD NOTES: Work can be divided as needed. If class numbers are uneven? And you need to perform this workout alone? Then… 5000# Bench press 2000 m row Perform as intervals = Bench + Row + Rest 2 minutes between rounds All levels Dynamic prep Band pull aparts x 10 Indian club circles x 12 Scapular push ups x 8 Teams of 3, 15,000 # Bench press 5,000 m row 2 people working, one person resting (spotting)
Feb 23 2016
WOD NOTES: Goals for today’s workout are UB and smooth. Maintaining efficient, smooth movement patterns should give you added rest between minutes. Fitness Dynamic prep Russian baby makers x 6 90/90 band shoulder rotations x 6 each Scapular push ups x 8 reps EMOM x 20 Minute 1 = 10 Wall balls Minute 2 = 10 V Sits Minute 3 = 10 Step ups Minute 4 = 30 seconds DU practice Performance Dynamic prep Russian baby makers x 6 90/90 band shoulder rotations x 6 each Hanging Scapular contractions x 8 reps EMOM x 20 Minute 1 = 15 Wall balls 20/14 Minute 2 = 10 T2B Minute 3 = 12 Box jumps 24/20 Minute 4 = 30 DU Sport Dynamic prep Prayer stretch x 45 sec Wrist mobility x 45 sec Mace 360’s x 10 Empty bar warmup hang power clean + front squat + push press + power…