July 11 2015
WOD NOTES: Today is the last of three team WOD’s this week. Athlete one starts the sit ups, and completes all reps, person 1 moves on to the push ups and completes as many as possible before person 2 completes the situps any remaining push ups will be divided by the 2 athletes. Then the dead lifts can be alternated for a total 50 reps. Fitness and Performance Teams of 2, 50 Ab mat sit ups each 75 push ups total 25 Dead lifts @65% each Sport Teams of 2, 30 GHD Sit ups each 20 MU total 10 Hang power cleans 185/115 each
July 10 2015
WOD NOTES: Going UB on the wall balls today is great plan. Review May 26.2015 for a time comparison. Fitness and Performance Teams of 2, Conga line style, 1000 m row 50 wall balls Rest 5 minutes HS skill work or Shoulder mobility Based on your level of fitness and R.O.M Sport Teams of 2, Part one: Conga line style 1000m row 50 Wall balls 20/14 Rest 5 minutes Then 15 minutes to warm up the Snatch Part two: 3 Attempts at 1 RM Snatch Rest 3 minutes Part three: 100 feet HS Walk each
July 9 2015
WOD NOTES: “Death by” WOD’s are always a creeper. Fitness and Performance “Death by” Burpees & Rowing & DU Sport This is the start of 3 days of “Team Regionals Style” workouts. Hope you guys enjoy the process. Part one: Teams of 2, 21-15-9 Partner Dead lifts @295# Synchronized CTB Pull ups Part two: Teams of 2, For time 100 Snatches 75/55 15 Rope climbs 50 Thrusters 115/75
July 8 2015
WOD NOTES: Today we’re testing your recovery with repeated efforts. If you can manage a heavier KB on each set, please do so. Fitness and Performance For times: 250 m row 40 KB swings Rest 1:1 500 m row 30 KB swings (+1) Rest 1:1 750 m row 20 KB swings (+2) Sport Rest Day