Feb 17 2016
WOD NOTES Interval work today. Work hard on each piece. Goal is to complete all 4 sets close in times. All levels Dynamic prep Russian baby maker x 4 reps Scapular pushups x 6 reps Bird dogs x 6 reps For times: 4 sets 500 m row 20 DB Walking lunges 15 Burpees Rest 4 minutes
Feb 16 2016
WOD NOTES: Some strength work followed by rowing intervals with pace. Pacing and prep for the row will be discussed in class. The row is more about consistent stroke rate and improving your “catch” and “drive” phase. Fitness and Performance 4 sets Single leg KB DL x 6-8 reps Chinese DB Row x 10-12 reps Straight arm band pull downs x 12 reps For times: 500 m row @22 SPM 500 m row @24 SPM 500 m row @28+ SPM Rest 1:1 Sport Empty bar prep: 3 – position Halting Snatch Deadlifts + Snatch (mid shin, at knee, mid thigh) 15 minutes: Work up to heavy Snatch balance Every 2 minutes x 8 sets Snatch Work up to heavy single WL Athletes Dead-stop front squats EMOM x 7 @90% of previous 1 RM CF Athletes 4 sets for times: 6 Dead lifts 115/75 8 Push press 115/75 10 Box jump…
Feb 15 2016
WOD NOTES: Today’s session is kinda a “build your own adventure”. Work your weaknesses at low intensity. Some gymnastics practice today. Perfecting positions takes time and patience. Fitness 5 rounds 1 minute: Plank Ring plank Hollow hold 2 minutes: Animal movements of your choice 3 minutes: Rowing @lower stroke rate Ski erg @lower stroke rate Assault bike @lower watts Keep intensity lower (-150 BPM) Performance and Sport 5 rounds 1 minute: HS Hold (chest to wall) Support on rings 2 minutes: Bottoms up Pistols x alternating Tight kip on bar x sets of 6 Tap swings on rings x sets of 6 3 minutes: Rowing @lower stroke rate Ski erg @lower stroke rate Assault bike @lower watts Keep intensity lower (-150 BPM)
Feb 13 2016
WOD NOTES Teams of 2, alternating reps as needed. Dynamic prep 2-3 sets based on individual needs Indian club circles x 10 reps Band perfect stretch x 30 seconds each Fitness and Performance 20 minute AMRAP 150 Wall balls 20/14 100 DU 50 Calorie row Sport 30 minutes Build up to heavy 1 RM Snatch 30 minutes Build up to heavy 1 RM C&J WL Athletes 30 minutes Build up to heavy Front Squat CF Athletes Every 3 minutes start 15 minute AMRAP 1 HSPU 2 Power Clean 155/105 3 Burpee over bar Multiply each round by it’s # 2 HSPU 4 Power Clean 6 Burpee over bar And so on…. Compare to Dec.9.2014