Nov 13 2015
WOD NOTES: The REBEL triathlon is a long, varied cardio piece. Lock in to a pace you can manage for the long haul. Good luck, and we look forward to collecting a bunch of data today. Pick your own adventure Option #1 REBEL Triathlon 5 2500 m Row 1500 m Assault Bike 1000 m Ski Option #2 REBEL Triathlon 8 4000 m Row 2500 m Assault Bike 1500 m Ski erg Option #3 REBEL Triathlon 10 5000 m row 3000 m Assault Bike 2000 m Ski erg
Nov 12 2015
WOD NOTES: Today is a day full of play. Movement quality is always essential but having some fun is important. KB loading should be challenging while maintaining control. Repeat from August.14.2015 Fitness x 2 60 seconds two arm swings 60 seconds Bear Crawl forward/backward 60 seconds Rest 60 seconds one arm swings 60 seconds Frogger forward/backward 60 seconds Rest 60 seconds bottoms up KB press or push press 60 seconds Monkey Crawls forward/back 60 seconds Rest Performance x 2 60 seconds one arm swings 60 seconds Bear Crawl forward/backward 60 seconds Rest 60 seconds KB Snatch 60 seconds Frogger forward/backward 60 seconds Rest 60 seconds KB Jerks 60 seconds Monkey Crawls forward/back 60 seconds Rest Sport 5 x 1 Pause Snatch (3 sec at knee) + 1 Pause Hang Snatch (3 sec at knee) Each effort between 75-80% Block Jerks 5 x 3 Pause for 3 seconds in the lock…
Nov 11 2015
WOD NOTES: Today is a HERO WOD. This workout will be performed in teams of 2. One person will perform the Squats while the other is rowing. The row can switch as many times as needed. The workout is complete when both athletes complete the squats and the monitor reads 7000m. Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen. Ned 7 rounds for time of: 11 body-weight back squats 1,000-meter row
Nov 10 2015
WOD NOTES: Today we are combining some upper body strength development with some rowing active recovery. The rowing pieces should be smooth and controlled full strokes maintaining the required SPM. Set the monitors for <New workout <single time <2 minutes Fitness and Performance 5 sets: One arm DB Row x 10-12 reps Rest 60 seconds Bench press x 8-12 reps Rest 60 seconds 2 minutes on rowing machine @20,@22,@24,@26,@28+ Sport Power Snatch + 2 OHS x 5 sets ME Clean + Hang clean and jerk x 5 sets ME Front Squats 2 x 2 @90% EMOM x 10 5 KB Snatch right + 5 KB Snatch left Maintain form, control and keep it smooth. You should have about 15 seconds before starting the next minute.