Dec 7 2015
WOD NOTES: This will be a test of your pacing strategy. We tested the 2K last week and you should have a good understanding of the effort required. Plan your 2 K pace ahead of time and build intensity every 500m. Your race pace will be discussed with your trainer. This workout will be run in heats today. All levels Start the clock: 500 m ski 30 Burpees Record time to complete Then at 5 minutes on the clock For time: 2000 m row
Dec 5 2015
WOD NOTES: Team WOD today. Complete movements in any order or pattern you decide. Goal is max points. Everyone working at the same time. Pay attention today, random tasks will be required throughout the WOD. Fitness and Performance Teams of 3, “Pick your path” 30 minute AMRAP 200 sit ups (1/2 point) 200 KB Swings 24/16 (1 point) 200 Wall balls 20/14 (2 points) 200 push ups (1 point) 200 calorie row (1 point) 200 DU (1/2 point) Sport Snatch waves 75-80-85% 80-85-90% 85-90-95% BTN Block Jerks Work up to heavy single HBBS Work up to 4 RM
Dec 4 2015
WOD NOTES: Strict gymnastics strength work. Make sure to rest enough between movements. This will be a test of your hip and ankle mobility. The “high” box jump should be a challenge, but landing softly with control is key. Fitness and Performance 3-4 sets: Pistol mobility & strength Twisting squats x 5 reps Cossack x 10 reps 5 sets NFT Assisted pull ups x 5-8 Hollow rocks x 20 or hollow hold x 30 sec High box jumps x 5 Sport 3-4 sets: Pistol mobility & strength Natural leg extension x 5 reps Hawaiian Squat x 5 reps each 5 sets NFT Strict pull ups x 10 Hollow rocks x 20 High box jumps x 5
Dec 3 2015
WOD NOTES: Today we test all the rowing practice from the last 8 weeks. With larger classes we will run in heats. After the warmup maintain some active recovery until your heat is announced. Fitness and Performance 10 minutes Banded hip distraction and hamstring work 10 minute row prep Start @20 SPM and every 2 minutes increase stroke rate (+2) 10 minutes Discuss your individual race pace and goal for the 2K For time: 2000 m row Sport Snatch (off blocks) (above knee) Work up to heavy double – no misses Then repeat for 3 sets of singles of the same load Clean (off blocks) (above knee) Work up to heavy double – no misses Then repeat for 3 sets of singles of the same load BTN Pushpress 5 x 3 Work up to heavy triple HBBS 4 x 5 Work off feel and position today Go heavy, but only…