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Friday, April 22, 2016

21
Apr

Friday, April 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:
A) For Time:

  • 400m Run

Optional

B) “Flight Simulator”

For Time:

  • 5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders
Additional:
  • 10 Minutes Mobility

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