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Friday, August 7, 2015

6
Aug

Friday, August 7, 2015

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

WOD:
For Time:

50-40-30-20-10

  • Double Unders
  • Anchored Sit Ups
  • Perform 10 Overhead Squats between sets.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

Skill:

Renee’s B-Day WOD:
For Time:

50-40-30-20-10

  • Double Unders
  • Anchored Sit Ups
  • Perform 10 Overhead Squats between sets.
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 6 @65%

*Goal to increase each week 10+# if 65% is above 330#, and 5+# if 65% is below 330#.

C) 3 Sets:

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD
For Time:

50-40-30-20-10

  • Double Unders
  • Anchored Sit Ups
  • Perform 10 Overhead Squats between sets.
Additional:
  • 10 Minutes Mobility

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