21
Jul
Friday, July 21, 2017
Workout Intent:
Essentials
Strength/Skill: |
Warm Up:
Strength: A) 3 Sets:
Skill: |
WOD: |
A) 4 Rds For Time:
Rest 5 Minutes B) 15-12-9 For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: 3 Sets: (Every 2:30 Minutes) Shoulder Press
*Percentages are based off of 90% of new calculated max. Skill: |
WOD: |
A) 4 Rds For Time:
Rest 5 Minutes B) 15-12-9 For Time:
|
Additional: |
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Competition
Strength/Skill: |
Warm Up:
Strength: A) 3 Sets:
B) 5 Sets:
B) 3 Sets: Hang Power Clean + Clean + 2 Push Press (Work up to 65-70%) C) 5 Sets:
Skill: |
WOD: |
A) 4 Rds For Time:
Rest 5 Minutes B) 21-15-9 For Time:
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Additional: |
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