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Friday, January 16, 2015

15
Jan

Friday, January 16, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:(Every 90 Seconds)

  • Front Squat x 3-5

B) 3 Sets:(Every 90 Seconds)

  • Back Squat x 3-5

Skill:

WOD:
4 Rds For Time

  • 12 Deadlift
  • 6 Pull Up
  • 9 Hang Power Clean
  • 9 Push Up
  • 6 Push Jerk
  • 12 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3:30)

  • 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

Skill:

Adam B’s B-Day WOD:
For Time: (18 Minute Cap)5-4-3-2-1

  • Deadlift 275/185
  • Muscle Up (x2 Pull Up/Dip)

5-4-3-2-1

  • Clean & Jerk 185/125
  • Handstand Push Up (x2 Push Up)

5-4-3-2-1

  • Squat Snatch 135/95
  • Burpee over barbell
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Overhead Squat x 5
  • UB Double Unders x 50

Skill:

Adam B’s B-Day WOD:
For Time: (18 Minute Cap)5-4-3-2-1

  • Deadlift 315/205
  • Muscle Up

5-4-3-2-1

  • Clean & Jerk 225/155
  • Strict Handstand Push Up

5-4-3-2-1

  • Squat Snatch 135/95
  • Burpee over barbell
Additional:
  • 10 Minutes Mobility

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