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Friday 141114

13
Nov

Friday 141114

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 55/40
  • Minutes 6-10 use 70/50
  • Minutes 11-15 90/60
  • Minutes 16-20 105/70

Continue adding 20/15 pounds every 5 minutes for as long as possible.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 75/50
  • Minutes 6-10 use 95/65
  • Minutes 11-15 use 115/80
  • Minutes 16-20 use 135/95

Continue adding 20/15 pounds every 5 minutes for as long as possible.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 5 sets: (Every 2 Minutes)

  • Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the 5 sets.

Skill:

WOD:
With a Continuous Clock Perform 5 Thrusters EMOM For as Long as Possible:

  • Minutes 0-5 use 75/50
  • Minutes 6-10 use 95/65
  • Minutes 11-15 use 115/80
  • Minutes 16-20 use 135/95

Continue adding 20/15 pounds every 5 minutes for as long as possible.

Additional:
  • 10 Minutes Mobility

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