May 11 2016
WOD NOTES “Skip the kip” Fitness 4 sets Band reverse fly’s x 12 Oblique side bends x 12 each Bulgarian split squats x 6 each Rest 60 seconds between movements For time 800 m run 15 Vertical ring row 50 Walking lunges 15 Vertical ring row 400 m run Performance 4 sets Band reverse fly’s x 12 Oblique side bends x 12 each Bulgarian split squats x 6 each Rest 60 seconds between movements For time 800 m run 15 Strict Pull ups 50 Walking lunges 15 Strict Pull ups 400 m run If you’re feeling strong? Wear a vest.
May 10 2016
WOD NOTES Today’s squats should be at a RPE (rate of perceived exertion) of 75 – 85% effort. A specific load is not required. It’s more important that you learn what the appropriate loading should be based on your overall “feeling” of intensity. This effort should allow the best position possible for all reps and sets. If your position/technique suffers then the intensity or load is too high. Sled loading is based on the same effort. The drag will be walking backwards slowly to feel the glutes and quads firing. Go heavy and feel the burn. Fitness and Performance Dynamic prep Russian baby maker x 6 Band hip flexor release x 2 minutes per side Band hip thrust x 12 reps 5 sets of complex Back Squats 5-5-3-3-3 (3 sec pause at bottom) Reverse sled drag 2-2-2-2-2 Rest 3 minutes Sport 5 sets of complex Panda pull + Power Snatch…
May 9 2016
WOD NOTES Building up your gymnastics pulling endurance. If you have very good control with the negatives add some external load. Fitness and Performance EMOM x 9 DB Pull overs x 8-12 Ring dips x 5-8 Prone T2B x 8-10 8 minute AMRAP “Cindy” or “Mary” Pull up accessory work Pull up negatives 5 x 3 Sport Push press + Jerk (3 sec pause) 3+1 Then… 2 back off sets @90-85% FS 2 RM Then… 2 back off sets @90-85% MU transitions practice E2M02M x 10 min 2-5 UB Reps Use assistance if needed, it’s important to maintain control throughout each rep.
May 7 2016
WOD NOTES This workout is divided as needed. Only one person working at a time. Fitness and Performance 15 minutes Working up to heavy ish power clean Teams of 2, 4 RFT 500 m row 40 Wall balls 30 DU 10 Power cleans @65% Sport Dynamic prep Mace 360’s x 6’s Wall clock shoulder stretch x 6’s Dowel sotts press x 12 5 sets AHAP Segment Snatch @knee + OHS then… 3 back off sets 85/80/75% WL Athletes 4 sets BB Landmine rows x 8-10 GHD hip extensions x 8-12 DB Oblique crunches x 10-12 CF Athletes CanWest Games Qualifier #1 Sprints and Snatches 🙂