June 5 2015
WOD NOTES: Today is the day we’ve been building up 5 weeks for. It’s time to challenge the 1 RM. If you haven’t been following the Squat cycle over the past 5 weeks? You will go through our warm up then complete a 3 K Row for time and compare it to our Level 1 testing standards. All levels 10 minutes mobility prep 10 minutes Squat prep HBBS 6 @50% 5 @60% 4 @70% 3 @80% 2 @90% 1 @100%+
June 4 2015
WOD NOTES: Tomorrow we max out the Back squat so, today is lower volume and effort. With a focused effort on Squat mobility and mechanics. It’s okay to work up a little sweat on this one, but it’s important to keep a lower HR. Maintaining a focused effort on movement perfection is today’s challenge. Fitness 15 minutes Squat position work, mobility etc… 15 minutes of lower intensity effort Earthquake OHS x 5 Farmer carry x 2 lengths Bear Crawl x 2 length 500 m row @18-22 SPM & 5K +5 Sit in squat x 30 seconds Performance and Sport Complex: Earthquake OHS 3-3-3-3-3 DBL KB C&J 1-2-1-2-1 For time: 10-8-6 KB Snatch 24/16 5-4-3 Bar MU
June 3 2015
Fitness x 5 sets Every 5 minutes perform the following: 20 Russian Swings 400 m run Performance x 5 sets Every 5 minutes perform the following: 7 Dead lifts @185/135 400 m run 1 attempt @max UB DU (max =50) Sport Rest Day
June 2 2015
WOD NOTES: Getting upside down can be a scary practice. Not to worry, we will have a multitude of progressions available to keep you safe. Fitness 4-5 sets Alternating DB Shoulder press x 8-10 each Scapular push ups x 6-8 *Roving plank x 2 lengths *Slow, deliberate, controlled movement…feel the burn 😉 NFT 50 TGU Note loading and the overall effort applied Performance 15 minutes HS skills and drills to be announced in class NFT 50 TGU Note loading and the overall effort applied Sport 15 minutes HS skills and drills to be announced in class 2 minutes: Max distance HS Walk Rest 3 minutes Then 3 attempts @ 1 RM Snatch Rest exactly 90 seconds between each effort