Jan 7 2015
WOD NOTES: Testing your core endurance. Scores will be calories + core exercise. Fitness 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and hollow body hold prep 6 sets 45 sec Assault bike 45 sec Hollow rocks Rest 1:30 Performance 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and T2B prep 6 sets 45 sec Assault bike 45 sec T2B Rest 1:30 Sport Lacrosse ball shoulder opener x 2 minutes Prayer stretch x 2 minutes Repeat as needed based on individual mobility Empty bar complex: Muscle snatch + BTN press + drop snatch + OHS perform 3-5 sets or until feeling warm E2MO2M x 7 Snatch Start @50% and add 5-10% each set if possible 4 sets Snatch balance + 2 OHS EMOM x 12 3 OHS @135/95 2 CTB Every set add 2…
Jan 6 2016
WOD NOTES: This will be a test of your pushing endurance. Specifically the chest and triceps. Bench press loading is your decision, but pick a weight that you can complete for approximately 10 reps. Breaking up the reps will be necessary today. Fitness 3 sets: Partner shoulder stretch x 45-60 seconds Dowel pass thru’s x 10 reps Scapular push ups x 6 reps Bench press technique work and warm up Then… For times: 500 m row 21 Bench press 21 Push ups Rest 3 minutes 500 m row 15 Bench press 15 Push ups Rest 3 minutes 500 m row 9 Bench press 9 Push ups Performance 3 sets: Partner shoulder stretch x 45-60 seconds Dowel pass thru’s x 10 reps Scapular push ups x 6 reps Bench and ring dip technique work and warm up Then… For times: 500 m row 21 Bench press @95/65 21 Ring dips Rest…
Jan 5 2016
WOD NOTES: Straight forward chipper today. Fitness and Performance 12 minutes Every 2 minutes switch stations: Station one: Hawaiian Squat x 5 reps each Station two: Banded hip flexor stretch x 45 sec each Station three: 90 seconds rowing working on proper slide length and lower SPM 15 minute AMRAP 750 m row 60 DB Walking lunges 50 Ab mat sit ups 40 Air squats 30 Ring rows 20 Hollow rocks 10 Burpees Sport EMOM x 7 3 T&G power clean + push jerk HBBS Work up to heavy positional 5RM Strict HSPU density test from – INVICTUS For max reps: 90 seconds strict HSPU Rest 30 seconds 60 seconds strict HSPU Rest 30 seconds 30 seconds strict HSPU 4 minute AMRAP 10 calorie row 10 wall balls 30/20 Rest 4 minutes 4 minute AMRAP 7 power snatch 95/65 14 box jumps
Jan 4 2016
WOD NOTES: Keep the intensity lower today. The goal is to keep moving for 30 minutes while pacing and staying relaxed. All levels 30 minute AMRAP 20 calorie row 20 KB swings 20 DU 20 calorie assault bike 20 single arm KB Swing 20 DU 20 calorie Ski erg 20 KB Snatch 20 DU Keep the intensity lower (-150 BPM)