May 30 2016
WOD NOTES The goal for today’s workout is to complete 7 sets within the rep scheme. If you cannot complete a set? Then sit out for 1-3 minutes and jump back in when you have regained muscular energy. Record the number of sets completed today. Fitness Dynamic prep x 2-3 sets Indian club circles x 20 each Russian baby maker x 30 sec Band reverse fly x 15 EMOM x 21 minutes 1 = Active bar hang x 10 sec 2 = 6-10 Push ups (paralettes) 3 = 5 heavy steel club goblet squats 8/4kg Performance Dynamic prep Indian club circles x 20 each Russian baby maker x 30 sec Band reverse fly x 15 10 minutes Prep the clean and front squat EMOM x 21 minutes 1 = 3-5 Strict Pull ups 2 = 3-5 Strict ring dips 3 = 5 Front Squats @60% (no rack) Sport Dynamic prep…
May 28 2016
WOD NOTES The workout is alternating movements. Person one = Row and wall balls Person two = burpee box jump The order flips every round Fitness and Performance Teams of 2, 30 minute AMRAP 500 m row 8 burpee box jump/step 12 Wall balls Alternating movements Sport Dynamic prep Wall clock x 6’s Band reverse fly’s x 15 Prayer stretch x 45 sec Empty bar Muscle + power + snatch + BTN push press + drop snatch + sotts press Snatch waves 75-80-85% 80-85-90% 85-90-95% Clean and Jerk waves 75-80-85% 80-85-90% 85-90-95% Front Squats Work up to heavy 2 then… 2 back off sets @85%
May 27 2016
WOD NOTES Practice makes perfect. Keep your movement strict and controlled. Fitness EMOM x 30 1 = Single leg superman x 1-2 (5 sec ea) 2 = Mace 360’s x 30 sec 3 = Steel club deep squat x 3-5 (slow) Performance EMOM x 30 1 = 20 seconds chest facing wall HS hold 2 = Mace 360’s x 30 sec 3 = Bottoms up pistol x 1-3 each Sport EMOM x 30 1 = Strict MU x 1-3 2 = Mace 360’s x 30 sec 3 = Free Stand HS hold x 20 sec
May 26 2016
WOD NOTES We continue to develop pulling endurance. One length of the sand bag carry will be measured from the gym door to the storage units and back. The MetCon is more about keeping moving and keeping the heart rate lower. Get the work done at a comfortable pace. Fitness 4 sets Strict pull ups x 5 (least amount of assistance possible) Use a partner as a spotter if possible NFT 1000 m row 1 sand bag carry 750 m row 2 sand bag carry 500 m row 3 sand bag carry 250 m row 4 sand bag carry Performance 4 sets Weighted Strict pull ups x 5 reps NFT 1000 m row 1 sand bag carry 100/80 750 m row 2 sand bag carry 100/80 500 m row 3 sand bag carry 100/80 250 m row 4 sand bag carry 100/80 Sport Dynamic prep Front rack band release x…