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Friday, April 28, 2017

27
Apr

Friday, April 28, 2017

Workout Intent: Lower body Strength and midline stamina.  Goal for each round to increase load on cleans as reps decrease.  Toe to bar and double unders stay the same throughout.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 Rds For Time:

  • 10 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean (50-60-70-80-90%)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Pause Back Squat x 5 (2 Second pause in bottom, work up to heavy 5 NOT MAXIUM)

Perform After WOD

B) 3 sets:

  • Clean Pulls x 5 @90%

Skill:

WOD:
5 Rds For Time:

  • 15 Toe to Bar
  • 50 Double Unders
  • 10-8-6-4-2 Squat Clean (50-60-70-80-90%)
Additional:
  • Mobility

 

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