March 21 2016
WOD NOTES: Aerobic work followed by a test of your pulling power. If you are still looking to achieve a strict BW pull up then the goal will be to use the smallest band possible to allow you to perform 1 strict rep. Score will be time and load. A) 7:52 B) 25 lbs x 3 reps Fitness and Performance Dynamic prep Band pull aparts x 12 PVC pass thru’s x 12 Band row + external rotation 1+5 Mace ballistic biceps curls x 20 A) 15 minute clock 40 Calorie Assault Bike 500 m Ski Erg 600 m Row – – – – – – – – – B) with time remaining Establish 3 RM weighted strict pull up Sport Dynamic prep Band pull aparts x 12 Band front rack release x 30 sec Band goblet squats x 6 5 sets 1 Power clean + 1 Hang Clean and Jerk…
March 19 2016
WOD NOTES Segmented 16.4 on the menu today. Learning to maintain solid DL posture under fatigue is today’s number one goal. Fitness and Performance 15 minutes Build up to a heavy 3 Dead lift Then take 65% of that weight for the MetCon 13 minute AMRAP 10 Deadlift 20 Wall Balls 20/14 30 Calorie Row 20 HR Push ups
March 18 2016
WOD NOTES Sustained aerobic effort. Learn about your pacing and keep it smooth. Fitness and Performance Dynamic prep Band triangle hip release x 30 sec Band leg swing + leg press x 6’s Bird dog x 6’s 30 minute AMRAP Keeping HR -150 Row 40 Calories Farmer carry x out and back Row 40 Calories Sled Walk x out and back Row 40 Calories Accumulate 2 minutes of plank Sport Dynamic prep Band triangle hip release x 30 sec Band leg swing + leg press x 6’s Bird dog x 6’s 30 minute AMRAP Keeping HR -150 Row 50 Calories Farmer carry x out and back Row 50 Calories Sled Walk x out and back Row 50 Calories HS Walk x out and back
March 17 2016
WOD NOTES Today’s effort is a team format. Athletes alternate work and rest. Athlete one rows from 0:00 – 1:00 while athlete two is resting. Athlete two rows from 1:01 – 2:00 while athlete one is resting. Repeat efforts for 6 sets each Then complete the same task on the ski erg. Teams accumulate max meters in 24 minutes. Fitness and Performance Dynamic prep Band hip flexor x 30 sec Indian club circles x 12 Band lat release x 60 sec 5 minutes Engine prep of your choice, build up a little sweat Teams of 2, alternating efforts 12 minute clock 60 Seconds Ski erg 60 Seconds Rest Rest 3 minutes between machines 12 minute clock 60 Seconds Row 60 Seconds Rest Sport Dynamic prep Band pull aparts x 12 Mace 10&2’s x 6 each Band perfect stretch x 30 sec 4 sets 3 position Snatch (floor, below knee, above…