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Monday 141013

12
Oct

Monday 141013

We really want to thank everyone who came out to Support our Run for Mindy.  In addition we’d like to thank all those who donated and sponsored the event.  Lastly and most importantly we’d like to thank those who volunteered; with out your help the event wouldn’t have been able to run the way it did.

Great job to Trever who finished 5th over the weekend at the “Ocho” Competition.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 32X1

Skill:

WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minutes Build to:

  • 5RM Back Squat

Skill:

Alyssa’s B-Day WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Each: (Every 30 seconds)

  • Interval 1 (30s) – Drop Snatch x 1
  • Interval 2 (60s) – High Hang Snatch x 1
  • Interval 3 (90s) – Snatch x 1

Perform all movements at 65-70% of your 1-RM Snatch. If you are not confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

B1) 10 Sets: (EMOM)

  • Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

B2) 2 Sets: (Every 3 Minutes)

  • Shoulder Press x Max Reps @ 75% of today’s 1-RM

Skill:

WOD:
AMRAP in 15 Minutes:

For Time:

  • 30 Box Jumps,
  • 30 Jumping Pull ups – set bar at mid forearm when standing
  • 30 KBS, 35/25
  • 30 Walking Lunge steps
  • 30 Knee to Elbow
  • 30 Push Press, 45/35
  • 30 Hip Extensions
  • 30 Wall Balls, 20/14
  • 30 Burpees
  • 30 Double unders
Additional:
  • 10 Minutes Mobility

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