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Friday, January 9, 2015

8
Jan

Friday, January 9, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

3 Sets:(Every 90 Seconds)

  • Front Squat x 4-6

3 Sets:(Every 90 Seconds)

  • Back Squat x 4-6

Skill:

WOD:
AMRAP in 15 Minutes:

  • 30 Squats
  • 10 Hang Clean
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Push Up
  • 5/3 Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3:30)

  • 7/13 Front Squat/Back Squat @ 70% of 1RM Front Squat

*Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

Kellie M’s B-Day WOD:
AMRAP in 15 Minutes:

  • 30 Squat
  • 10 Hang Clean
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Push Up
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets:

  • Back Squat x 1 @ 80-85%

Skill:

Kellie M’s B-Day WOD:
AMRAP in 15 Minutes:

  • 30 Squat
  • 10 Hang Clean
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Push Up
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

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