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Friday 140808

7
Aug

Friday 140808

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps)
  • Overhead Backwards MB Toss x 5

Skill:

WOD:
5 Sets For Reps:

  • 10 Bench Press
  • 10 Pull Up/Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps)
  • Overhead Backwards MB Toss x 5

Skill:

WOD:
Benchmark Friday

“Lynne”

5 Sets For Reps:

  • ME BW/75% BW Bench Press
  • ME Pull Ups
  • Rest 3 minutes
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

Front Squat

  • Set 1 – 3 reps @ 70%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – 1 rep @ 95+%

 

B) 8 Sets: (Every 90 Seconds)

  • Clean + Front Squat + Jerk

Build to today’s heaviest set.

Skill:

WOD
4 Sets For Max Reps:

  • ME BW/75% BW Bench Press
  • ME Strict Pull Ups
  • Rest 3 minutes
Additional:
  • 10 Minutes Mobility

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