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August 9, 2017

8
Aug

August 9, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets:

  • Deadlift x 4

*Increase 10 LBs from last week.

Perform After WOD

B) 3 Sets:

  • Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
  • Tempo Supine Row x 8-10 @ 2111
  • Supinated Grip Band Pull a Parts x 15-20

Skill:

WOD:
For Time:

  • 30 Tire Flips/Supinated Grip Deadlift

*Every 5 Flips perform 6 toe to bar

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 3 Reps @ 70%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 3+ Reps @ 90%

*Percentages are based off of 90% + 10 LBs of your Established Max.

Perform After WOD

B) 3 Sets:

  • Tempo Banded Hip Bridges x 20 @2111 (Place band on squat rack, set hips under the band. Keep heels flat on ground and lift hips up as high as possible)
  • Tempo Supine Row x 8-10 @ 2111
  • Supinated Grip Band Pull a Parts x 15-20

Skill:

WOD:
 For Time:

  • 30 Tire Flips

*Every 5 Flips perform 10 toe to bar

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Elbow on Knee External Rotation x 10 ea.
  • Bottom of Dip Hold on Rings x 5 Second on/10 Seconds off x 3

Strength:

Perform After WOD

A) 1 Set:

  • Hip Extension + DB Row x 35
  • 85ft backward seated sled push

B) 3 Sets:

  • 30 Calorie Bike
  • 30 Calorie Row
  • Rest 3 Minutes

Skill:

WOD:
 A) 12 minutes to Build to Heavy Axle Bar Deadlift

then

B) 3 Sets Each For Time:

  • 5 Tire Flips
  • 10 Back Squat @70%
  • 15 Axle Clean and Jerk @75% of BW

Rest 4 Minutes

*Treat each set as all out efforts, NO PACING.  Goal to keep back squats unbroken

Additional:
  • Mobility

 

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