Dec 25 – 26 2015
Enjoy your family time. See you all in a few days. Happy Holiday’s REBELS.
Dec 24 2015
WOD NOTES: Today you have two options. Option one: Perform today’s strength work Option two: “12 days of Rebellion” if you missed it. Fitness and Performance Front Squat 3-3-3-3-3 w/3 second pause at the bottom 5 sets 20 Weighted reverse lunges + 60 seconds ME Assault bike 2 minutes rest between sets Sport 5 sets Clean + hang clean (3 sec pause at knee) 5 sets Split jerk x 2 (3 sec pause in lock out) 6 mixed sets 15 KB Swings 24/20 12 T2B 6 Burpee box jump Rest 1:1
Dec 23 2015
WOD NOTES: Positional perfection is the goal today. All levels 3 sets: Jefferson curl x 2 reps Pancake x 60 seconds Shoulder bridge x 20 seconds 20 minute AMRAP 20 calorie row 20 one arm KB swings 20 DU 20 calorie Assault bike 20 KB Snatch 20 DU 20 calorie ski 20 KB jerk 20 DU Keep intensity low today, maintain a talking pace
Dec 22 2015
WOD NOTES: Today we take one of our REBEL member benchmarks and tweek it a little. Instead of running, today we row and its now a team WOD. Hope you guys have fun with this one. HH thanks for the inspiration. Fitness and performance Teams of 2, both working at the same time “HH” on water 4000 m row 14000/12000 lbs bench press Sport 5 sets Snatch + Hang snatch 3 seconds pause at the knee 5 sets BTN Jerk + Snatch balance + OHS in jerk grip Increase loading over Dec 8th Conditioning: “Nancy on water” 5 RFT 400 m row 15 OHS @95/65