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Friday, October 21, 2016

20
Oct

Friday, October 21, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 50 Dips
  • 50 Push Ups
  • 50 Pull Ups
  • 50 Inverted Chest to Barbell Row
  • 20 Clean and Jerk
  • 30 Clean
  • 40 Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

Perform after WOD

4 Sets:

  • Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

WOD:
With a Partner Perform For Time:

  • 20 Ring Dip
  • 30 Handstand Push Ups
  • 40 Bar Facing Burpee
  • 20 Bar Muscle Up
  • 30 Chest to Bar Pull Ups
  • 40 Pull Ups
  • 20 Clean and Jerk
  • 30 Clean (Power or Full)
  • 40 Deadlift

*Wt. for barbell 155/105

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

Perform After WOD

A) 4 Sets: (Every 90 Seconds)

  • Tempo Back Squat x 5 @ 70% of 1RM (5 Seconds down, 0 pause, up fast, 1 second pause)

B) 3 Sets: (Every 90 Seconds)

  • RDL x 5 (up to 65-68% of 1RM Back Squat)

C) 3 Sets:

  • Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

WOD:
With a Partner Perform For Time:

  • 30 Ring Dip
  • 40 Handstand Push Ups
  • 50 Bar Facing Burpee
  • 30 Bar Muscle Up
  • 40 Chest to Bar Pull Ups
  • 50 Pull Ups
  • 30 Clean and Jerk
  • 40 Clean (Power or Full)
  • 50 Deadlift

*Wt. for barbell 185/125

Additional:
  • Mobility

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