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Friday 140905

4
Sep

Friday 140905

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Front Squat x 3

Skill:

WOD:
Benchmark Friday

“Cindy”

AMRAP in 10-20 Minutes:

  • 5 Pull Ups
  • 10 Push Up
  • 15 Squats
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Front Squat x 3 @ 77-80%

Skill:

WOD:
Benchmark Friday

“Cindy”

AMRAP in 20 Minutes:

  • 5 Pull Ups
  • 10 Push Up
  • 15 Squats

or

“Mary”

AMRAP in 20 Minutes

  • 5 Handstand Push Ups
  • 10 Pistols (Alt)
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 6 Sets: (Every 3 Minutes)

Back Squat

  • Set 1 – 4 reps @ 70% of 1-RM
  • Set 2 – 3 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 2 reps @ 90%
  • Set 6 – 2 reps @ 90%

Skill:

WOD
5 Rds For Time:

  • 3 Muscle Ups
  • 6 Shoulder to Overhead 185/135
  • 9 Strict Handstand Push Ups
  • 12 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

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