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Friday, July 31, 2015

30
Jul

Friday, July 31, 2015

Essentials

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

William’s B-Day WOD:
A) For Time:15-12-9

  • Thruster
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch
  • 20 Double Unders/40 Single Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

Skill:

William’s B-Day WOD:
A) For Time:15-12-9

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 6 @65%

C) 3 Sets:

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD
A) For Time:15-12-9

  • Thruster 95/65
  • Bar Facing Burpee

Rest 5 Minutes:

B) AMRAP in 5 Minutes:

  • 10 Power Snatch 75/55
  • 20 Double Unders
Additional:
  • 10 Minutes Mobility

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