Jan 25 2016
WOD NOTES: Preset the monitor with 6 intervals. If you are sharing the rower with a friend set in a 15 sec rest between each working piece to allow a smooth transition. All Levels 6 x 2 min/2min Set 1-2 @22-24 SPM Set 3-4 @24-28 SPM Set 5 @30 Set 6 @ME Record distance & average splits Take note of your most efficient stroke rating. Sport 4 x 4 minutes Assault bike Rest 1 minute between sets Take average watts over all 4 set and divide by your BW in KG’s This will give you a score between 3-5
Jan 23 2016
WOD NOTES: All team members will be working at the same time. Only one station can be occupied at a time. Reps are divided as needed. Fitness and Performance Teams of 3, 5 rounds for time 750 m row 60 DU 45 KB Swings 30 box jumps Sport 5 sets 3 position snatch (floor, above knee, high hang) 5 sets 2 position C&J (floor, above knee) Barbell cycling practice 10 reps GTOH @155/105 Rest 60 seconds 10 reps GTOH @155/105 Skill work/strength 3-5 sets based on fatigue Alternating pistols x 10 Rest 60 seconds Strict CTB x 5-8 Rest 60 seconds HSPU Negatives x 3 reps Rest 60 seconds
Jan 22 2016
WOD NOTES: Both athletes will complete 4 full sets. The rower will begin after the 25th wall ball is completed. Set the monitors for 8 intervals: New workout > Intervals Variable > 400 m > undefined rest All levels Dymnamic prep: 4 sets Wall Squats x 5 (pause at bottom) Band hip flexor release x 45 seconds each Rowing x 60 seconds (increase SPM on each set) Teams of 2, 8 sets 400 m row 25 wall balls Alternate full sets
Jan 21 2016
WOD NOTES: Descending workouts are a nice way to get in some serious volume. Fitness Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec For time: 10-9-8-7-6-5-4-3-2-1 KB Swings Jumping pull ups Between each set perform 50 SU Performance Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec For time: 10-9-8-7-6-5-4-3-2-1 KB Swings 24/16 Pull ups Between each set perform 20 DU Sport Dynamic prep: 2-3 sets Prone W-T-Y’s x 6’s Lacrosse ball trap release x 30 sec each PVC Chest opener x 60 sec Jerk prep: 3 minutes foot work drills 3 minutes tall jerks with empty bar EMOM x 12 Jerk with hold in lock out @70-85% 5 sets Jerk dips x 3 @90-115% HBBS Work up to heavy double in 15…