Aug 13 2016
WOD NOTES The movements will be divided as needed in an alternating fashion…all the running will be together with your partner. Teams of two for time: 100 KB swings 24/20 400 Meter Run 100 WB 20/14 400 Meter Run 80 Burpees 400 Meter Run 100 WB 20/14 400 Meter Run 100 KB swings 24/20
Aug 12 2016
WOD NOTES Stability work followed by a quick burner. Fitness Every 3 minutes move to the next exercise x 3 Station one = DB Waiter lunges x 10 steps Station two = Horizontal ring rows x 12 reps 3 sets for times 12/10 Calorie Assault Bike 20 KB Swings 10 Burpees Rest 1:1 Performance Every 3 minutes move to the next exercise x 3 Station one = HS walking x 1 length or kick ups with control x 6 Station two = Bottoms up pistols x 2-6 3 sets for times 15/12 Calorie Assault Bike 20 KB Swings 24/20 10 Burpees Rest 1:1 Sport Easy technique work And mobility.
Aug 11 2016
WOD NOTES: Working on some overhead strength and stability. Followed by some quick intense intervals. Fitness 15 minutes OH Squat technique work E2MO2M x 6 3 sets 250 m row* 3 sets 250 m ski* *Goal is to keep times within a few seconds of each other Performance 5 sets 1 Snatch + 2 OHS EMOM x 10 Evens = 10 Power snatch 75/55 Odds = 3 Bar MU* *scale to CTB if needed Sport Dynamic prep x 2 Indian club circles x 20 Frogger x 60 seconds Snatch (no feet) 6 x 1 @90% of last weeks # Clean E2MO2M x 8 75% x 2, 80% x 2, 85% x 2, 90% x 2 Push Jerk (pause in dip) Build to heavy double in 5 sets
