April 27 2016
WOD NOTES Keep it smooth and maintain calm breathing patterns. The workout starts with 10 wall balls and then interrupted with 10 wall balls every 2 minutes. Fitness Dynamic prep Russian baby maker x 6 Scapular push ups x 8 Indian club circles x 12 10 minute AMRAP 1 Burpee + 10 SU 2 Burpee + 20 SU 3 Burpee + 30 SU Every 2 minutes = 10 Wall balls Core finisher 5 sets 10 Hollow rocks 10 Supermans Performance Dynamic prep Russian baby maker x 6 Scapular push ups x 8 Indian club circles x 12 10 minute AMRAP 1 Burpee + 10 DU 2 Burpee + 20 DU 3 Burpee + 30 DU Every 2 minutes = 10 Wall balls 20/14 Core finisher 5 sets 10 Hollow rocks 10 Supermans
April 26 2016
WOD NOTES Rowing “Cindy” 8 sets of rowing and 7 sets of “Cindy” Fitness 2000 m row Every 400 m Perform the following… 5 Pull ups 10 Push ups 15 Air Squats Performance 2000 m row Every 250 m Perform the following… 5 Pull ups 10 Push ups 15 Air Squats **Add a weight vest is you’re feeling strong in your gymnastics movements Sport 4 sets of complex Panda pull + hang snatch 5 sets of complex Snatch grip DL x 3 High box jump x 2 EMOM x 12 Odds = Strict deficit HSPU (increase depth if possible) x 1-5 reps Evens = Stict C2B x 3-6 reps
April 25 2016
WOD NOTES Strength day… Fitness and Performance 4 sets Seated alternating DB shoulder press x 16-10 reps Band reverse fly’s x 15 Hollow hold x 20 seconds E2MO2M x 10 minutes (5 sets) Back Squat x 5 reps Increasing loads on each set Sport 6 sets AHAP Push press + Jerk HBBS Work up to 5 RM Then… two back off sets @95% and 90%
April 23 2016
WOD NOTES Today’s team workout is alternating and increasing reps. Fitness and Performance Teams of 2, 14 minute AMRAP 10 Pull ups 10 Burpees 10 Box jumps 10 Wall balls 10 T2B Add 2 reps each additional round. Sport Mock up WL meet.