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Friday 141121

20
Nov

Friday 141121

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Floor Press x 5

Skill:

WOD:
Team Jack

With a Partner Complete AMRAP in 20 Minutes:

  • 10 Push Press
  • 10 KB Swings
  • 10 Box Jump

*Partners Alternate movements.  For example partner A performs 10 push press, then partner B performs 10 KB Swings, then partner A performs 10 Box Jumps.  Partners will continue this for duration of the WOD.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Floor Press x 5

Skill:

Malcolm’s B-Day WOD:
Team Jack Plus

AMRAP in 20 Minutes:

  • 10 Push Press 115/80
  • 10 KB Swings 55/35
  • 10 Box Jump 24/20

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 225/155 before starting their turn on “Jack”. (Racks are allowed)

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 2 minutes)

  • Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the six sets. Try to exceed last week’s loads.

Skill:

WOD:
Team Jack Plus

AMRAP in 20 Minutes:

  • 10 Push Press 115/80
  • 10 KB Swings 55/35
  • 10 Box Jump

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 5 Back Squat 225/155 before starting their turn on “Jack”. (Racks are allowed)

Additional:
  • 10 Minutes Mobility

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