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Friday, May 20, 2016

19
May

Friday, May 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 12 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 15 Thrusters 115/75
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Clean x 3 @80%

*Goal to increase 5-10# each week

B) 3 Sets:

  • Neutral Grip DB Bench Press x 6
  • DB Row x 6

B) 3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
5 Sets: (New Set Every 3 Minutes)

  • 200m Run
  • 15 Thrusters 135/95
Additional:
  • 10 Minutes Mobility

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