June 27 2015
WOD NOTES: The workout will be performed in an alternating pattern until 10 sets are completed. Example = Athlete one completes 10 burpees, Athlete two completes 15 wall balls Athlete one completes 250 m row Athlete two completes 10 burpees and so on… Teams of 2, complete 10 sets 10 burpees 15 wall balls 250 m row
June 26 2015
Fitness 4 sets Weighted walking lunges x 20 steps Hollow body hold x 20 sec Skipping rope practice x 30 sec Rowing Wattage test: 6 sets: 60 seconds rowing BW watts Then… 8 hard pulls Record last pull on each set, then divide by your BW for a score Sport and Performance 5 sets of complex Power clean + Front squat + Full C&J Hold split x 5 seconds Rowing Wattage test: 6 sets: 60 seconds rowing BW watts Then… 8 hard pulls Record last pull on each set, then divide by your BW for a score
June 25 2015
You know what time it is!!!
June 24 2015
WOD NOTES: A classic twist on the push/pull workout. A focused effort on maintaining a tight body during the strict press is key. Isolation of the upper back muscles during the row will reap huge benefits. Fitness and Performance 5 sets: Strict Shoulder press x 6-10 reps One arm DB Row x 10-12 each Band reverse fly’s x 12’s 10 minute AMRAP 5 push ups 10 Air squats 15 Ab mat sit ups Sport Rest Day