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Friday, February 20, 2015

19
Feb

Friday, February 20, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

10 Sets: (EMOM)

  • Clean and Jerk

Skill:

WOD:
For Time:

A) 12-9-6:

  • Thruster
  • Pull Up

B) 12-9-6:

  • Over Bar Burpee
  • Squat Clean

*No Rest between A and B.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

10 Sets: (EMOM)

  • Clean and Jerk x 1 (Percentages per set: 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+.)

Skill:

WOD:
For Time:

A) 15-12-9:

  • Thruster 115/80
  • Chest to Bar Pull Up

B) 15-12-9:

  • Burpee Box Jump 24/20
  • Squat Clean 115/80

*No Rest between A and B.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 10 Sets: (EMOM)

  • Clean and Jerk x 1 (Percentages per set: 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+.)

Skill:

WOD:
For Time:A) 15-12-9:

  • Thruster 115/80
  • Chest to Bar Pull Up

B) 15-12-9:

  • Burpee Box Jump 24/20
  • Squat Clean 115/80

*No Rest between A and B.

Additional:
  • 10 Minutes Mobility

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