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Friday, July 1, 2016

1
Jul

Friday, July 1, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

Skill:

WOD:
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Snatch
  • 6 Push Ups
  • 9 Wall Balls

*Rest 1 minute between sets, begin each set from the beginning.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

Skill:

WOD:
5 Sets:

AMRAP in 3 Minutes:

  • 3 Power Snatch 135/95
  • 6 Push Ups
  • 9 Wall Balls

*Rest 1 minute between sets, begin each set from the beginning.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank leg slides x 15-20 ea.
  • face pulls x 10
  • Cossack squat x 10 ea.
  • Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 5 Sets: (Every 2 Minutes)

  • 2 Power Snatch + 2 Snatch + 2 Snatch Balance @70-80%

B) 5 Sets:

C) In 6 Sets or less build todays:

  • Heavy Back Squat

D) 10 Sets:

Back Squat X10 @55% rest exactly 60sec between Sets if you fail to get 10 reps turn the remaining sets into an AMRAP

Skill:

WOD:
Bike or Row for 20 minutes at EZ pace.

*The intent is to help promote blood flow and recovery.

Additional:
Mobility

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