Friday, February 17, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
  • With a Partner Perform:

    A) AMRAP in 2 Minutes:

    • 10 yard Partner Carry/Odd Object Carry (Stone, Medball, Kettlebell, Dumbell, Sandbag ect…)

    *Carry Partner however you wish, must complete full 10 yards before you switch.

    B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar/V-Ups
  • 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

  • C) AMRAP in 2 Minutes
    • 10 yard Partner Carry

    *Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Carlye’s B-Day WOD:
With a Partner Perform:

A) AMRAP in 2 Minutes:

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Build Quickly to today’s 1RM Clean and Jerk

B) 10RM Thruster

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 2 Minutes:

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

B) AMRAP in 20 Minutes:

  • 30 Lateral Burpee over Bar
  • 30 Toe to Bar
  • 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

C) AMRAP in 2 Minutes

  • 10 yard Partner Carry

*Carry Partner however you wish, must complete full 10 yards before you switch.

Additional:
  • Mobility

 

This entry was posted in Daily Workouts. Bookmark the permalink.

Leave a Reply