July 25 2015
WOD NOTES: Straight up chipper today. If this is a repeat for you? Good luck and hit it hard. Fitness For times: 100 SU 250 m run 500 m row 250 m run 100 SU Rest 2 minutes 15 push ups 20 KB swings 30 KB Goblet squats 20 KB swings 15 push ups Rest 2 minutes 100 SU 250 m run 500 m row 250 m run 100 SU Performance and Sport For times: 100 DU 250 m run 500 m row 250 m run 100 DU Rest 2 minutes 10 HSPU 20 DB Snatch 50/35 30 Pull ups 20 DB Snatch 50/35 10 HSPU Rest 2 minutes 100 DU 250 m run 500 m row 250 m run 100 DU Review Aug. 2013
July 24 2015
WOD NOTES: We continue with our pull up strength progressions. You should be able to isolate each muscle group with a greater focus. Today’s MetCon is not for time, the goal will be to go unbroken while keeping the intensity high, and the movements strict. Fitness 4 sets: 1 a) One arm DB Row x 10-12 1 b) Band reverse fly’s x 12’s 3 sets: 2a) Straight arm band pull downs x 8-10 2 b) Biceps curl x 8-10 NFT: 10-8-6-4-2 Pronated ring rows Strict T2B or V sits 250 m jog between each sets Performance and Sport 4 sets: 1 a) False grip ring rows x 6-8 1 b) Tap swings on rings x 10-12 3 sets: 2 a) Arched lever x 10-15 seconds 2 b) Bottoms up pistol x 6-8 reps NFT: 10-8-6-4-2 Pistols Bar MU 250 m jog between each sets
July 23 2015
WOD NOTES: IWT’s test power output and recovery. Make sure to pick a load that you can move quickly and efficiently. Fitness 10 minutes Dead lift technique and prep 4 sets for distance: Dead lift x 5 + Row for 2 minutes Rest 3 minutes Fitness = 155/105 Performance = 185/135 Sport = 225/155 Performance and Sport 10 minutes Power clean technique and prep 4 sets for distance: Power clean x 3 + Row for 2 minutes Rest 3 minutes Performance = 155/105 Sport = 185/135
July 22 2015
WOD NOTES: This will be great test of your grip endurance. Fitness 4 sets Bear Walk x 2 lengths Indian club circles x 10 each side Side plank x 15-20 sec each Partner Pancake x 60 sec 8 minute AMRAP 50 SU Farmer carry 100′ Performance 4 sets Bear walk x 2 lengths Indian club circles x 10 each side Dragon fly’s x 3 (negatives) Partner Pancake x 60 sec 8 minute AMRAP 25 DU Sand bag carry 70/45 Sport Rest Day