Friday, September 25, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Power Snatch x 3

B) 3 Sets:

  • DB Lunges x 8 ea.
  • Stiff Legged Deadlift x 6

Skill:

WOD:
For Time:

  • 25 Pull Ups
  • 20 Shoulder to Overhead
  • 15 Snatches
  • 20 Shoulder to Overhead
  • 25 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (EMOM)

  • Power Snatch x 3

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Lunges x 8 ea.
  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

WOD:
For Time: (15 Minute Cap)

  • 40 Pull Ups (If you have C2B Perform Them)
  • 30 Handstand Push Ups
  • 20 Snatches 125/85
  • 30 Handstand Push Ups
  • 40 Pull Ups (If you have C2B Perform Them)
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Underhand Vertical MB Toss x 5
  • Band Pull a Parts x 15

Strength:

A) 4 Sets: (Every 90 Seconds)

Snatch From Block (At the Knees)

  • Set 1 = 1 Rep @70%
  • Set 2 = 1 Rep @75%
  • Set 3 = 1 Rep @80%
  • Sets 4-5 = 2 Reps @ Drop wt. of 35# if 80% is above 220# and 20# if 80% is below 220%

B) 7 Sets: (Every

Clean and Jerk

  • Set 1 = 1 Rep @75%
  • Set 2 = 1 Rep @80%
  • Set 3 = 1 Rep @83-85%
  • Set 4 = 1 Rep @85-88%
  • Set 5 = 1 Rep @90%
  • Sets 6-7 = 1 Rep @ Drop wt. of 20# if  set 5 is above  265# and 10# if set 5 is below 265#

Skill:

Lance’s B-Day WOD:
For Time: (15 Minute Cap)

  • 40 Chest to Bar Pull Ups
  • 30 Handstand Push Ups
  • 20 Snatches 145/100
  • 30 Handstand Push Ups
  • 40 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility
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