Oct 3 2015
WOD NOTES: Long interval training today. Creating a plan and communication will be essential to maximize reps today. Fitness and Performance 20 minute AMRAP Teams of 2, alternating as needed 30 Burpees 40 Calorie Assault/Airdyne 50 Wall balls 60 KB Swings Sport We finish off our testing week with a mock up WL competition. 20 minutes To warm up the Snatch Then… 3 attempts to find 1 RM Snatch 20 minutes To warm up the C&J Then 3 attempts to find 1 RM C&J
Oct 2 2015
WOD NOTES: This will be a good test of your muscular endurance. Quality reps are essential today. Fitness 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Push ups Russian Twist 14/10 Rest 4 minutes 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Russian Step ups DU Performance 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Push ups T2B Rest 4 minutes 8 minute AMRAP 2-4-6-8-10-12-14-16 etc… Pistols DU x 10 Sport Light Snatch technique work Light C&J technique work Plan and decide on your plan for Saturday’s Max out
Oct 1 2015
WOD NOTES: Today is the day! We’ve worked hard the past 5 week. Now it’s time to see if that hard work has paid off? Good luck everyone!! Fitness warm up NFT: 500 m row 20 walking lunges 20 ring rows 20 scapular push ups skill work: 5 sets 30 seconds DU practice 30 seconds Rest WOD: Accumulate time, in the fewest sets possible: 1:00 minute Handstand hold 2:00 minutes Active bar hang 4:00 minutes Sitting in Squat 2:00 minutes Hollow hold 1:00 minute Support on rings Performance Build up to 1 RM Back Squat Sport 30 minutes Build up to 1 RM Snatch With time remaining Build up to 1 RM Back Squat
Sept 30 2015
WOD NOTES: Some strength work and quick intervals. If you are maxing out tomorrow? Perform the strength spend the rest of class on some hip mobility and chill out. If you not attending or maxing out tomorrow? Hit it hard today. The Airdyne/WB work is gonna BURN!!! Fitness and Performance 4 sets: Incline DB Chest press x 10-12 reps Strict ring pull ups x 3-5 reps Biceps curls x 10-12 reps 4 rounds for max reps 20 seconds Airdyne 40 seconds Wall balls 3 minutes Rest Sport Rest Day