June 23 2015
WOD NOTES: Working your strict pulling power today. Each piece will require a focused mind and controlled effort. Then we top it off with another little cardio session to you by Ali. Fitness 1 a) 5 x 5 Australian pullups 1 b) 3 x 2 Negatives 1 c) 3 x 1 pull-to-stand on rope Teams of 2, 6 sets each 250 m row 250 m run Sport and Performance 1 a) False grip ring puls 4 x 3 1 b) Dip negatives to lower 3 x 1 1 c) Assisted MU (working transition) 3 x 3 Teams of 2, 6 sets each 250 m row 250 m run
June 22 2015
WOD NOTES: Working on developing powerful hips. The Russian or “hard” swing is essential for power development. Step out of you comfort zone today and try a new KB colour. Fitness Russian Swing 10-8-8-5-5 + High box jump 3-2-2-1-1 8 minute AMRAP 10 KB Swings 1 KB Clean Front rack carry 100′ 12 V sits or T2B Performance and Sport Clean + Hang clean 1-1-1-1-1 Seated box jump 1-1-1-1-1 8 minute AMRAP 3 Sand bag hang cleans 100/70 100′ bag carry 1 rope climb
June 20 2015
WOD NOTES: This workout brought to you by Ali. All levels Teams of 3, 2 Rounds each for time Station 1 – 800 m run Station 2 – 30 DU or 90 SU Station 3 – 30 calorie row Only switch stations when runner returns Sport After completing the team WOD complete the following 15 minutes Build up to max 3 RM Front Squat Rest exactly 3 minutes then… Max UB Wall balls 20/14 800 m jog as cool down and flush
June 19 2015
WOD NOTES: Some straight forward interval work today. Fitness and Performance 15 minutes Dead lift technique + Build to slightly above working weight for today 6 rounds 30 seconds Dead lifts @ 50% 30 seconds Burpees 60 seconds Rest Sport 15 minutes Thruster technique + Build up to slightly above working weight for today 6 rounds 30 seconds Thrusters 95/65 30 seconds Pull ups 60 seconds Rest