Sept 5 2015
WOD NOTES: Today is a test of your muscular endurance. Be smart with your reps and sets. Small sets will reap huge rewards. Fitness and Performance Teams of 2, both working at the same time 3000 m row 60 pull ups 80 push ups 150 sit ups 200 air squats break up the row and the BW movements any way you want Sport Snatch technique work 20 minutes 1 Snatch high hang + 1 Snatch above knee + 1 Full Snatch For time 800 m row 40 pull ups 600 m row 60 push ups 400 m row 80 sit ups 200 m row 100 air squats Review Dec. 26. 2013
Sept 4 2015
WOD NOTES: Goat day today. Decide on 2 movements, skills or elements that you have challenges with and re visit them EMOM today. Talk to your trainer about reps and options for today’s WOD. Tomorrow’s WOD is calisthenics focused, please keep that in mind while building your goat WOD. Fitness and Performance 20 minute GOAT DAY Sport 15 minutes Work up to 1 RM Hang snatch Between sets HS walk prep 3 RFT 10 hang power snatch 95/65 HS walk 30 feet 21 CTB
Sept 3 2015
WOD NOTES: Strength day today. The goal will be to work up the heaviest 5 reps of each movement. Fitness and Performance Back Squat 5 x 3 @80% Then… 5 sets of complex 5 Bench press + 5 RDL Sport C&J 5 x 1 + 2 @60-70% Clean Pulls 4 x 3 @90% HBBS 5 x 3 @80% 5 RFT: 5 Bench press @75% 5 Squat Cleans @75%
Sept 2 2015
WOD NOTES: Today’s effort should be a sprint. Try your best to keep all three sets within a few seconds of each other. Take note of attrition. Fitness and Performance 4 sets: Single arm KB squat x 6 each Arch hold x 20 seconds Hollow hold x 20 seconds Jefferson curl x 3 reps 3 RFT 400 m row 15 Burpees Rest 1:1 Sport Rest Day