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Friday, February 3, 2017

2
Feb

Friday, February 3, 2017

Essentials

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

  • Deadlift x 5

Skill:

WOD:
AMRAP in 13 Minutes: 

  • 35 Deadlift
  • 35 Wall Ball
  • 35 Box Jump Overs
  • 35 Push Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

5 Sets:

  • Deadlift x 5-4-3-2-1 (Work Up to a Heavy Single NOT Max)

Skill:

WOD:
AMRAP in 13 Minutes: 

  • 55 Deadlift 225/155
  • 55 Wall Ball
  • 55 Box Jump Overs
  • 55 Handstand Push Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Medball Russian Twist x 20
  • PVC Pass Through x 10
  • Banded Overhead Squat x 10
  • Single Arm Russian KB Swing x 12 ea.

Strength:

A) Build to a 2 TnG max; quickly – one miss allowed. Number of sets dependent on person.

B) 4 Sets:

  • Snatch Grip Deadlift x 2

Perform After WOD

C) 3 Sets:

Front Squat

  • Sets 1 = 3
  • Sets 2= 2
  • Set 3 = 1

Weighted Muscle Up

  • Sets 1 = 3
  • Sets 2= 2
  • Set 3 = 1

*Use heaviest weight as long as form is good and you’re able to complete the given rep scheme.

Skill:

WOD:
16.4

AMRAP in 13 Minutes: 

  • 55 Deadlift 225/155
  • 55 Wall Ball
  • 55 Calorie Row
  • 55 Handstand Push Ups
Additional:
  • Mobility

 

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