June 18 2015
WOD NOTES: Today is a team effort. Both athletes will row alternating 500 m sprints, when off the rower the athlete will complete a single set of UB T2B or V sits. They must complete 25 reps total, so the remaining reps will be completed by performing slam balls. Example if you complete 12 T2B then you must complete 13 slam ball reps. Fitness and Performance Teams of 2, For time 5000 m row Switch partners every 500 m Partner while off the rower must complete 25 reps Max UB T2B or V sit Then slam balls to make up the difference Sport 5 sets of complex: Push press + BTN Jerk + Split jerk (hold for 5 sec) EMOM “Death by” 5 Cal Airdyne 5 Cal Ski erg 5 Burpees Continue adding 1 rep each round until failure, eliminate the failed station and continue adding until all stations fail…
June 17 2015
WOD NOTES: The classic CrossFit rep scheme with a little running for book ends. This one is a green light to really push it. Going UB is a great goal on this one. Fitness 15 minutes: Work up to heavy 5 RM Back Squat 400 m run 21-15-9 Wall balls Russian Swings 400 m run Performance 15 minutes: Work up to heavy 5 RM Back Squat 400 m run 21-15-9 Wall balls 20/14 KB swings 24/16 400 m run Sport Rest Day
June 16 2015
WOD NOTES: Today were working on developing overhead pressing strength. Decide on a load that you can manage for 8-10 repetitions. If you fly through this WOD the loading is not challenging enough to build strength and muscular endurance. Fitness For time: 21-18-15-12-9-6-3 Calories on the rower Strict DB shoulder press Performance For time: 21-18-15-12-9-6-3 Pull ups Strict BB shoulder press 50% BW Sport For time: 21-18-15-12-9-6-3 CTB pull ups HSPU Review July 12 2011
June 15 2015
WOD NOTES: Today we get into an explosive complex. Complete the DL reps then immediately push the empty sled as fast as possible. You should really feel the glutes fire up on this one!!! #bootyshorts Fitness Dead lifts 5-5-3-3-2 + Sled push x 2 lengths 7 minute AMRAP 10 OHS w/dowel or training bar 5 burpee pull ups 50 SU Performance Power clean + 2 Front squats 1-1-1-1-1 + High box jumps 1-2-1-2-1 7 minute AMRAP 10 OHS 75/55 5 burpee CTB 20 DU Sport **Snatch + 2 OHS 1-1-1-1-1 + High box jumps 1-2-1-2-1 **Review August 21 2014 7 minute AMRAP 10 OHS 115/755 5 Bar MU 20 DU