June 14 2016
WOD NOTES Some shoulder strength work followed by a short conditioning effort. Fitness 4 sets DB Z press x 8 Band revers fly’s x 12 Paralette push ups x 6 3 sets for time 50 UB Single unders 20 UB Wall balls 10 Elbows out ring row Rest 60 seconds Performance 4 sets DB Z press x 8 Band revers fly’s x 12 Strict Ring dips x 5/3 3 sets for time 30 UB DU 20 UB Wall balls 20/14 10 Strict Pull ups Rest 60 seconds If you trip on the DU or break up the WB add one rep to the pullups for each “penalty” Sport Dynamic prep Indian club circles x 20’s Wall clock x 6’s Russian baby makers x 6 Empty bar prep Muscle + power + snatch + drop snatch + snatch balance 5 sets Snatch + Snatch balance Keep it technical, and fast 4…
June 13 2016
WOD NOTES Today’s effort is a lower intensity piece. Keep your HR lower and the RPE at 50-60%. All levels 30 minute AMRAP 20 Calorie Row 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast 20 Calorie Ski 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast 20 Calorie Assault bike 10 Sand bag squats 10 Mace 360’s (each) 10 Steel club swings to shoulder cast
June 11 2016
WOD NOTES The class will be divided into groups of 3 people, One person rowing, one person pressing, one person resting (spotting). When the rower completes 400m everyone rotates. The score will be total reps on the bench. Fitness and Performance 10 minutes Building up to Bench press working weight 16 minute AMRAP 400 m row Bench press 135/95 Rest Sport Prep/warmup This will be an individual practice today, guided by your trainer We are prepping for the upcoming WL meet, the goal is to get comfortable with your individual process. 30 minutes Snatch Work up to your opener Then… 2 attempts at increase loading 30 minutes Clean and Jerk Work up to your opener Then… 2 attempts at increase loading NFT Sand bag carry to shelf. A stack of sand bags of various loads will be placed at one end of the gym, your challenge is to carry one…
June 10 2016
WOD NOTES Do we need some time developing skills and working weaknesses? Of course we do. Talk to your trainer about your plan for the day and they will help with a specific warmup and the proper reps or times for the movements. Pick 2 movements and alternate every minute for 10 sets each. All levels GOAT DAY EMOM x 20