March 25 2016
WOD NOTES: Speed development day. With a complex, immediately after you drop the barbell move directly to the sled and push fast. Then rest for 3 minutes. Fitness Dynamic prep Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 15 minutes Power clean technique Then 5 sets of complex 10 Heavy KB Swings + 1 sled push AFAP Rest 3 minutes Performance Dynamic prep Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 15 minutes work to heavy Power clean Then 5 sets of complex 2 power cleans @75%-85% + 1 sled push AFAP Rest 3 minutes Sport 3 sets Prayer stretch x 30 sec Indian club circles x 12’s PVC wrist stretch x 30 sec 10 minutes Aerobic work of your choice @60-70% effort Finish With rolling key area for Saturday’s thrusters Rear delts, triceps,…
March 24 2016
WOD NOTES Some straight forward engine work. Changing pace and breathe patterns between the row/ski and burpee will be key to success today. Fitness and Performance Dynamic prep PVC pass thru x 12 Band pull aparts x 12 Band triangle hip release x 30 sec 5 minutes engine prep Row/Ski with a steady pace at lower SPM For time 3000m row or 2000 m ski Every 400 m 10 Burpees Sport Dynamic prep Indian club circles x 12 Band pull aparts x 12 Band hip flexor release x 30 sec 5 sets Block Snatch doubles 5 sets of complex BTN Push press + OHS 3 + 1 Snatch recoveries 1-1-1-1-1 For time 100 Calorie Assault bike 50 Calorie Ski Erg
March 23 2016
WOD NOTES Some gymnastics practice today Fitness 2 sets Jefferson curl x 3 Pancake x 30 seconds Band hip flexor release x 30 sec EMOM x 24 1 = Russian step up x 5 each 2 = Roving plank x 10 each 3 = Shin box x 2 4 = Hollow hold x 30 sec Performance and Sport 2 sets Jefferson curl x 3 Pancake x 30 seconds Band hip flexor release x 30 sec EMOM x 24 1 = Pistol x 3-6 each 2 = Wall climb to hold x 20 sec or free stand 3 = Front rack shin box x 2 4 = Dragon fly x 3 (3 sec negative)
March 22 2016
WOD NOTES: Increase the load on the DL each set. The load should be challenging, but still allow 5 UB reps with perfect posture. Fitness and Performance Dynamic prep Band good mornings x 12 Single leg, single arm KB DL x 6 each Skipping practice x 30 sec 5 sets 3 minute clock 5 Dead lifts 250 m row AMRAP DU 3 minutes rest Sport Dynamic prep PVC pass thru x 12 PVC sotts press x 10 PVC duck walk x 8 5 sets Panda pull + hang snatch Front Squats Work up to heavy double 12 minute AMRAP 30 Thrusters @95/65 30 Box jumps @24/20″ 20 Thrusters @115/75 20 Box jumps @30/24″ 10 Thrusters @135/95 10 Box jumps @36/30″ AMRAP Thrusters @155/105