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Friday, December 4, 2015

3
Dec

Friday, December 4, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Sumo Deadlift x 5

Skill:

WOD:
For Time:

  • 10-8-6-4-2 Clean & Jerk
  • Perform 2 Rds of 3 Pull Ups, 6 Push Ups, 9 Squats between sets.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

Sumo Deadlift

Skill:

WOD:
For Time:

  • 10-1 Clean & Jerk 135/95
  • Perform 1 Rd of “Cindy” Between rounds (5 pull ups, 10 push up, 15 Squat)
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#.

 

Trever’s B-Day WOD:
With a Running Clock Perform Each For Time:A) From 0-20 Minutes:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Cindy” after every set (5 pull ups, 10 push up, 15 Squat)

B) At the 20 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Nate” after every set (2 Muscle Up, 4 Handstand Push Up, 8 KB Swings)

C) At the 40 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Mary” after every set (5 Handstand Push Ups, 10 Pistols Alt. 15 Pull Ups)

 

Additional:
  • Mobility

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