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Friday 140919

18
Sep

Friday 140919

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

  • Front Squat + Push Press + Thruster

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Thrusters 45/35
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Front Squat x 3 @ 80-83%

B) 6 Sets: (EMOM)

  • Push Press x 1

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Thrusters 45/35
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 2

  • Sets 1-2 – 55%
  • Sets 3-4 – 65%
  • Sets 5-6 – 75%
  • Sets 7-8 – 80%
  • Sets 9-10 – 85%

B) 10 Sets: (EMOM)

Shoulder Press x 1 (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Right into:

C) 10 Sets: (EMOM)

  • Push Press x 1 (Start with last attempted Shoulder Press and build from there on the minute.)

Skill:

WOD
3 Rds For Time:

  • 10 Bar Muscle-Ups
  • 15 Strict Handstand Push Ups
  • 20 Push Press 135/95
Additional:
  • 10 Minutes Mobility

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