Aug 27 2015
WOD NOTES: Pause Squats will challenge your position in the bottom and the ability to “get out of the hole”. No bouncing will be allowed so the loading will be slightly lower than expected. Fitness and Performance 15 minutes: Build up to a Heavy 3 Front Squat (3 sec pause at bottom) For time: 800 m Run Rest 3 minutes 400 m Run Rest 2 minutes 250 m Run Record times for each piece Sport 15 minutes: Build up to heavy hang power clean and jerk 3 RFT 100 DU 7 Hang power clean & jerk 185/115
Aug 26 2015
WOD NOTES: Today’s effort will be a breather. Pacing, not racing is the name of the game today. Fitness and Performance 20 minute AMRAP 60 DU 50 Calorie Row 40 KB swings 30 Wall balls 20 Burpees Sport Rest Day
Aug 25 2015
WOD NOTES: We continue with our August complex and drop sets. This will be a mix of pushing and pulling. The sled pull will be a great test of grip strength. Fitness and Performance 15 minutes Establish 1 RM Push press Then… 2 Push press @90% + 1 sled pull (hand over hand) 3 Push press @80% + 1 sled pull (hand over hand) 5 Push press @70% + 1 sled pull (hand over hand) 8 Push press @60% + 1 sled pull (hand over hand) Rest 2-3 minutes between efforts Sport For time: 800 m run 25 Sand bag ground-to-shoulder 100/70 25 Box jump overs 25 CTB 50 Wall balls 20/14 25 CTB 25 Box jump overs 25 Sand bag ground-to-shoulder 100/70
Aug 24 2015
WOD NOTES: Today we work on strengthening your strict pullup. The strict pull up is essential before kipping. Fitness Pull up development: Part one: 3 sets of 8-12 banded pull ups No bouncing off the band, this is a strict movement that starts from a “dead hang” If you can complete 12 reps? Reduce the band assistance Part two: Accumulate 30 Supinated horizontal ring rows This should take you 3-4 sets Part three: Accumulate 50 band reverse fly’s Then… 4 sets: Single leg KB Dead lift x 6-10 reps Incline DB Chest press x 8-12 reps Hollow rocks x 10-15 reps Performance For time 40 Ab mat sit ups 10 Strict Pull ups 50 m Run with sand bag 45/30 30 Ab mat sit ups 8 Strict Pull ups 50 m Run with sand bag 45/30 20 Ab mat sit ups 6 Strict Pull ups 50 m Run with sand…