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Friday 141205

4
Dec

Friday 141205

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

*Goal is to go heavier then last week

B) 2 Sets: (Every 90 Seconds)

Skill:

WOD:
AMRAP in 15:

  • 30 Wall Balls
  • 30 Mountain Climbers
  • 25 Step Ups
  • 25 Sit Ups
  • 20 Burpee
  • 20 KB Swings
  • 15 DB Shoulder to Overhead
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

*Goal is to go heavier then last week

B) 2 Sets: (Every 90 Seconds)

Skill:

WOD:
Benchmark Friday“Open Test”AMRAP in 20 Minutes:

  • 50 Wall Ball 20/14
  • 50 Double-Unders
  • 40 Box Jumps 24″/20″
  • 40 Toes to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Bar Facing Burpees
  • 20 Cleans 145/100
  • 20 Jerks 145/100
  • 10 Snatches 145/100
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 minutes)

  • Front Squat + Jerk @ 90-92%

B) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

*Goal is to go heavier then last week

C) 2 Sets: (Every 90 Seconds)

Skill:

WOD:
Benchmark Friday“Open Test”AMRAP in 20 Minutes:

  • 50 Wall Ball 20/14
  • 50 Double-Unders
  • 40 Box Jumps 24″/20″
  • 40 Toes to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Bar Facing Burpees
  • 20 Cleans 145/100
  • 20 Jerks 145/100
  • 10 Snatches 145/100
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

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