June 13 2015
WOD NOTES: Today is another team effort. One athlete will work while the other is resting and both athletes complete 4 full rounds for time. All levels Teams of 2, alternating complete sets: 4 RFT 20 Wall balls 250 m run 10 Burpees
June 12 2015
WOD NOTES: How’s your upper body strength? Strict barbell and gymnastics movements with a focused effort on pushing and pulling strength. Fitness Strict press 8-8-5-5-3-3 + Band reverse fly’s x 12’s Rest 2 minutes EMOM x 10 Odds = 3-8 Push ups Evens = 8-10 BB Row Performance Strict press 3-3-3-3-3 + Band reverse fly’s x 12’s Rest 2 minutes EMOM x 10 Odds = 3 -5 Strict ring dips Evens = 6-8 Scapular ring pull ups Sport Strict press 8 x 3 @75 -85% EMOM x 10 Odds = Strict ring dips 5-8 Evens = 1 legless rope climb Use a weight vest
June 11 2015
WOD NOTES: This is a great opportunity to push yourself in a team WOD. One partner will start on the rower, the other partner will start on the run. The partner that finishes each round first will get some extra rest. We have a 30 minute time cap on today’s WOD. Fitness and Performance Teams of 2, both working at the same time Row/Run – Pyramid 1250 m row + 10 shuttle runs 1000 m row + 8 shuttle runs 750 m row + 6 shuttle runs 500 m row + 4 shuttle runs 250 m row + 2 shuttle runs Sport 5 sets of complex: Power Snatch + OHS + Snatch Pause in each position for 3 seconds
June 10 2015
WOD NOTES: Interval work today. This will be a big test of your overall “core” stability. Fitness 4 minute clock x 5 400 m row 30 sit ups AMRAP Sand bag squats Rest 3 minutes Performance 4 minute clock x 5 400 m row 30 sit ups AMRAP Back Squats @50% Rest 3 minutes