Oct 20 2015
WOD NOTES: Some overhead pressing practice. Followed by a tabata burner. This is a repeat from Sept. 22. 2015. Fitness and Performance Strict press 3-3-3 Push press 2-2-2 Push jerk 1-1-1 Tabata Burpee Slam ball alternating for 8 sets each Sport 20 minutes Work up to a heavy C & J double Master’s Throwdown Event 1 “Bar Crawl” 9-15-21 Dead lift 225/155 Front Squats 155/105 STOH 135/95 No rack is used, bar pulled from the floor each set
Oct 19 2015
WOD NOTES: Some longer intervals today. Decreasing KB loading each set is recommended. Fitness and Performance 10 minutes: KB Skills and drills. For times: 500 m row Then… 3 rounds 15 KB Swings 15 Ab mat sit ups Rest 3 minutes 500 m row Then… 3 rounds 12 KB Jerks 12 Hollow Rocks Rest 3 minutes 500 m row Then… 3 rounds 10 KB Snatch 10 V sits Sport Master’s Throwdown 3.1/3.2 “CTB Fran” / “HSPU” 0:00 – 10:00 minutes Fran 21-15-9 Thrusters 95/65 CTB 10:00 – 13:00 Max reps *HSPU *CrossFit open standards from 2015
Oct 17 2015
WOD NOTES: 60 second intervals today. Find a pace that you can maintain for 60 seconds on the cardio efforts. With the WB and KB plan on big sets if possible. Fitness and Performance 3 Sets for reps: 60 seconds Wall Balls 60 seconds Rest 60 seconds Assault bike 60 seconds Rest 60 seconds KB Swings 60 seconds Rest 60 seconds Ski erg 60 seconds Rest Score is all reps added together. Sport 20 minutes Mobility practice 20 minutes Snatch work up to 70% 20 minutes C&J work up to 70% 10 minutes Light cardio cool down Today is a technical day… keep it light and focus on your individual corrections from the last few weeks.
Oct 16 2015
WOD NOTES: Developing gymnastics takes time and practice. Today will challenge your pulling strength and core stability. Make sure to rest enough between efforts to maintain movement integrity. Fitness Part one: 3 sets Wall Climb x 2 Seal walk x 1 length Hollow hold x 20 – 30 seconds Rest as needed between movements Part two: Strict pull ups 3 sets x 8-12 reps Then… Accumulate 25 horizontal ring rows (21X2) Then… Accumulate 25 band reverse fly’s (21X3) 5-10 minutes light row or bike flush & rolling Performance HS Complex: Wall Climb + Wall walk Then… Free stand HS practice NFT: 10-8-6-4-2 Strict CTB Strict HSPU Rest as needed between sets to complete all reps UB 5-10 minutes light row or bike flush & rolling Sport Master’s Throwdown 2.1/2.2 “Ball and Chain” / “Row 5 Hundo” 7 minute AMRAP 15 KB Swings 32/24 1 Rope climb 15 feet Rest exactly…