Category Archives: WOD

WOD NOTES Working some strict gymnastics today. Use a light band for the pull ups as needed. The deep squats should be relaxed and comfortable, if you have good ROM add a dowel for an OHS variation. Record the number of pullups achieved and the number of times you need to break up the hollow and squat. Fitness 3 sets for reps 60 seconds Strict assisted pull ups 60 seconds Rest 60 seconds Hollow hold 60 seconds Rest 60 seconds Deep squat hold 60 seconds Rest Performance 3 sets for reps 60 seconds max strict pull ups 60 seconds Rest 60 seconds Hollow rocks 60 seconds Rest 60 seconds Max HS hold (use wall/spotter if needed) 60 seconds Rest Sport Dynamic prep Indian club circles x 15’s Band chest stretch x 45 sec Russian baby makers x 6 Snatch waves 70-80-85% x doubles 80-85-90% x singles C&J waves 70-80-85% x…

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WOD NOTES Stay low in the sled pulls. Make sure to use both hands equally with each pull. Increasing loads on the sled while still pulling with speed. Fitness 20 minutes Build up to a heavy complex Front Squat + Push press 4 sets Sled pulls Hand over hand Rest 2-3 minutes between sets Performance and Sport 20 minutes Build up to a heavy complex Front Squat + Split Jerk 4 sets Sled pulls Hand over hand Rest 2-3 minutes between sets  

WOD NOTES Three pieces for today’s workout. Be sure to use your rest time wisely. Fitness and Performance Part one: 4 minute AMRAP 3 Power cleans 135/95 6 Push ups 9 Air Squats — Rest 4 minutes — Part two: 5 minute AMRAP 1000 m row AMRAP Burpees — Rest 4 minutes — Part three: 6 minute AMRAP 250 m Farmer Carry AMRAP Wall balls Sport Dynamic prep Indian club circles x 20 Band reverse fly’s x 12 Band overhead squats x 10 40 minutes Light Snatch and C&J practice 20 minutes Mobility and mental prep for upcoming WL meet