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Friday, July 8, 2016

7
Jul

Friday, July 8, 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:

3 Sets:

  • Front Squat x 4-6

3 Sets:

  • Back Squat x 4-6

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Walking Lunges
  • 9 Box Jump
  • 6 Pull Ups
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:

4 Sets:(Every 3:30 Minutes)

  • Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 12 Walking Lunges
  • 9 Box Jump
  • 6 Pull Ups
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%

Perform After WOD

B) In 6 Sets or less build todays:

  • Heavy Back Squat

C) 10 Sets:

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

*If you successfully completed all 10 sets last week, add 3% to last weeks load.

Skill:

WOD:
For Time:

  • 75 Thrusters 45/35
  • 50 Pull Ups
Additional:
Mobility

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