Feb 12 2016
WOD NOTES This rowing test is to see what speeds you really are capable of? Take a few strokes, when you are moving well at the RX SPM then its time to turn on the jets: Pull 10 strokes as hard as possible while maintaining the RX SPM. Your score is the split recorded on your last stroke. This will be challenging and hopefully a great learning experience for you. Dynamic prep Primal pass thru x 1 length Indian club circles x 12 reps each Band good mornings x 10 Fitness and Performance 1000 m row warm up Every 250m increase SPM (22, 24, 26, 28+) POWER STROKE TEST 10 strokes @24 SPM Rest 2 minutes 10 strokes @26 SPM Rest 2 minutes 10 strokes @28 SPM Rest 2 minutes 10 strokes @30 SPM Rest 2 minutes 10 strokes @ME Rest 5 minutes and repeat the previous effort, compare results…
Feb 11 2016
WOD NOTES Interval work today. Dynamic prep Indian club circles x 12 each Scapular bar hang x 6 reps Band chest opener x 60 sec Fitness 4 sets 500 m row 50 Single unders 25 Hollow rocks Rest 3 minutes between sets Performance 4 sets 500 m row 30 DU 10 T2B Rest 3 minutes between sets Sport Dynamic prep Indian club circles x 12 Russian baby makers x 6 Prayer stretch x 60 seconds Empty bar prep: Muscle snatch + power snatch + Snatch balance + Drop snatch + OHS Every 2 minutes x 10 sets 1 partial snatch DL + Snatch @75%+ Front Squat 5 x 3 @75% WL Athletes 3-4 sets GHD hip extensions x 8-12 Strict hanging knee raises x 5-8 Chinese DB Row x 10-12 Rest 60 – 90 seconds between movements CF Athletes Open WOD 14.3 14 minute AMRAP 60 calorie Row 50 T2B…
Feb 10 2016
WOD NOTES Some strict strength work today. Maintain the mind body connection and feel the “pump” Dynamic prep Indian club circles x 10 reps each Scapular push ups x 8 reps Empty bar bench press x 12 reps Fitness and Performance Bench press 4 sets x 5-8 reps 1 drop set 4 sets Incline DB press x 10-12 reps Dips x 5-8 reps Band pec fly’s (low to high) x 12 Core finisher 5 sets Hollow rocks x 10 Supermans x 10
Feb 09 2016
WOD NOTES Some strict strength work performed as a circuit. Between sets work on your rowing technique at a lower stroke rate. Dynamic prep 2 sets Band hip hinge x 30 seconds each side Straight arm band pull downs x 12 reps Supported leg lifts x 10 reps Fitness and Performance 4 sets Dead lifts x 10-12 reps @50-65% Elbows out ring rows x 12 DB Walking lunges x 20 steps 2 minutes light row @20-24 SPM Sport Dynamic prep Prayer stretch x 60 sec Wrist mob x 30 sec Russian baby maker x 6 reps Clean and Jerk 75-80-85% x 2 waves Clean pulls 4 x 3 @95-110% HBBS 5 x 3 @80% 3 sets 30 seconds HS Hold (chest to wall) 30 seconds Rest 30 seconds CTB 30 seconds Rest 30 seconds MU 30 seconds Rest