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Friday, June 24, 2016

23
Jun

Friday, June 24, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Serratus Wall Slides x 10
  • Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
  • Banded Face Pull x 15
  • Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

Skill:

WOD:
“The Chief”

5 Sets For Total Rounds and Reps:

AMRAP in 3 Minutes:

  • 3 Power Clean 135/95
  • 6 Push Up
  • 9 Air Squats

Rest 1 Minute, resume where you left off.

Additional:
  • 10 Minutes Mobility

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