Jan 15 2016
WOD NOTES: Some strict shoulder work today. Make sure to use a load that produces a nice “pump” while maintaining control. Feel the burn today 🙂 Fitness 4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60 seconds Band reverse fly’s x 15 reps Rest 60 seconds 4 sets for reps 2 minute clock 250 m row AMRAP Push ups Rest 2 minutes Performance 4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60 seconds Band reverse fly’s x 15 reps Rest 60 seconds 4 sets for reps 2 minute clock 250 m row AMRAP Ring Dips Rest 2 minutes Sport 4 sets DB Z press x 8-12 reps (arnold style) Rest 60 seconds Bent over DB lateral raises x 10 reps Rest 60…
Jan 14 2016
WOD NOTES: The front squat will be slightly lighter today with the added tempo (4111) this means that the squat will take four seconds on the down phase for each rep. Position will be essential to perform the squat efficiently. Focus on a vertical torso while maintaining core contracted and ribs “down”. Fitness and Performance Dymamic prep: 2-3 sets based on individual needs Wall Squats x 5 OHS w/dowel x 5 Wrist mob x 45 seconds 15 minutes Every 3 minutes x 5 sets 4 – 5 front squats (4111) For time 50-40-30-20-10 Sit ups Weighted Reverse lunges* *hold on to a medicine ball or slam ball recommendation is 20/15 Sport Dynamic prep 3 sets PVC shoulder opener in rack x 30 seconds 3 position trap raises x 6’s Band hip flexor stretch x 30 seconds 5 minutes Draw out your foot work and practice jump and land drills 4…
Jan 13 2016
WOD NOTES: Some strength and stability work today. Make sure to use a challenging load while maintaining movement integrity. Fitness and Performance Dynamic prep 3 sets Band good mornings x 8 reps PVC T spine stretch in the rack x 30 seconds Prone W-T-Y’s x 6’s Strength/Stability 4 sets Single leg KB RDL x 6-8 each Rest 60 seconds One arm DB Row x 10-12 reps Rest 60 seconds Earthquake BB shoulder press x 10 reps Rest 60 seconds Conditioning EMOM x 10 Evens = 15 Calorie Row Odds = 30 DU* *if you don’t have DU then practice for 30 seconds each set
Jan 12 2016
WOD NOTES: Score will be total time to complete all 5 rounds inclusive of the rest. Maintain core stability and strict movements for all reps. All Levels Dynamic prep 3 sets for quality Russian baby makers x 5 Band reverse fly’s x 12 Dowel passthru’s x 10 Fitness 5 RFT 5 Horizontal ring rows 10 Push ups 15 Air Squats 20 Bent knee Hollow rocks Rest exactly 3 minutes between rounds Performance 5 RFT 5 Pull ups 10 Push ups 15 Air Squats 20 Hollow rocks Rest exactly 3 minutes between rounds Sport 5 sets of complex Clean and Jerk (2+1) HBBS 15 minutes Work up to a positional heavy 5 4 sets: Strict HSPU + Kip HSPU ME Rest 2 minutes between sets Then choose one of the following: CrossFit Open prep For time: 1000 m row 50 Thrusters 75/55 30 CTB OR: Strength work 4 sets GHD hip…