Jan 11 2016
WOD NOTES: This rowing WOD is focused on teaching you how to pace relative to time on the erg. As the pieces shortens, the intensity and SPM will increase. 1:1 work to rest ratio. Record distance, average SPM and average split for each piece. Set the monitor: New workout – Intervals Variable Set your time pieces and rest pieces for each If you are sharing the rower with a friend? Set a 15 second rest period to allow transitions on the erg. After the WOD look through the memory to record scores and evaluate your ability to manage the proper SPM for each piece. All levels 5 minute row @18-20 SPM 5 minute rest 4 minute row @20-22 SPM 4 minute rest 3 minute row @22-24 SPM 3 minute rest 2 minute row @24-26 SPM 2 minute rest 1 minute row @ME
Jan 9 2016
WOD NOTES: The class will be divided into two teams. Rower, ski erg and bike will be continuously working. All Levels Team effort 500 calorie Row 400 calorie Ski Erg 300 calorie Assault bike Sport 30 minutes Establish 2 RM Snatch 4 x 3 Snatch Deadlift off risers 3 sets: Muscle ups x max UB reps Rest 2 minutes between efforts For time: 3000 m row Every 3 minutes perform 10 burpees over the erg
Jan 8 2016
WOD NOTES: Some straight forward Squatting today. And some fitness with a friend. All levels 2-4 sets based on mobility needs Band hip flexor stretch x 60 seconds Band goblet squats x 5 reps (2311) Front Squats 2 x 10 @75% 1 x 8 @80% 1 x 6 @85% 1 x 4 @90% 5 minute AMRAP Wall balls with a partner Alternating every 15 reps Rest 3 minutes 5 minute AMRAP *Double unders with a partner Alternating every 30 reps *If you don’t have DU’s then switch every 30 seconds and keep on practicing.
Jan 7 2015
WOD NOTES: Testing your core endurance. Scores will be calories + core exercise. Fitness 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and hollow body hold prep 6 sets 45 sec Assault bike 45 sec Hollow rocks Rest 1:30 Performance 3 sets Scapular engaged bar hang x 20-30 seconds DU practice x 30 seconds Kipping practice and T2B prep 6 sets 45 sec Assault bike 45 sec T2B Rest 1:30 Sport Lacrosse ball shoulder opener x 2 minutes Prayer stretch x 2 minutes Repeat as needed based on individual mobility Empty bar complex: Muscle snatch + BTN press + drop snatch + OHS perform 3-5 sets or until feeling warm E2MO2M x 7 Snatch Start @50% and add 5-10% each set if possible 4 sets Snatch balance + 2 OHS EMOM x 12 3 OHS @135/95 2 CTB Every set add 2…