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Friday, January 6, 2017

5
Jan

Friday, January 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Tempo Overhead Squat x 5 (2 Seconds down, 1 second pause, up, 1 Second pause)

Skill:

Tiff B B-Day WOD:
AMRAP in 18 Minutes:

  • 12 Wall Ball
  • 9 Pull Up
  • 6 Snatch
  • 3 Bar Facing Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Clean and Jerk x 3 (Build to today’s 3RM)

B) 5 Sets:

  • Clean Grip Deadlift x 5

C) 5 Sets:

  • Front Squat x 4
  • Weighted Muscle Up x 3

Skill:

WOD:
 6 Sets: (EMOM)

  • 6 TnG Push Press + 6 Burpee 135/95
Additional:
3 Sets:

  • 50 yard Farmers Carry
  • Reverse Hyper x 8-10 (Heavy)

 

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