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Friday, December 11, 2015

10
Dec

Friday, December 11, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Sumo Deadlift x 5

Skill:

WOD:
Team JackWith 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:

Sumo Deadlift

Skill:

Malcolm’s B-Day WOD:
Team Jack PlusAMRAP 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:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

5 Sets:

Sumo Deadlift

*Goal to increase Sets 1-3 by at least 20# if Set 3 is above 330# and increase at least 10# if set 3 is below 330#.

 

Malcolm’s B-Day WOD:
Team Jack PlusAMRAP 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 255/175 before starting their turn on “Jack”. (Racks are allowed)

Additional:
  • Mobility

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