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Monday, April 25, 2016

24
Apr

Monday, April 25, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

B) 3 Sets:

Back Squat x 10 @60%

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

WOD:
AMRAP in 10 Minutes:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 3 Sets:

B) 4 Sets:

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each, 1 minute rest

Skill:

Tiff S’s B-Day WOD:
AMRAP in 10 Minutes:

  • 5 Bar facing Burpee
  • 20 Double under
  • 5 Bar facing burpee
  • 10 Front Rack Lunges (5/5)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 5 @ 65%
  • Set 2 = 5 @ 70%
  • Set 3 + 5 @ 75%
  • Set 4 = AMRAP @ Drop wt. of 35# if set 3 is above 395#, Drop 25# if set 3 is below 395#.

C) 3 Sets:

  • Behind the Neck Press 90% 10RM x 8
  • PVC Pass Through 1-2 Inches Wider than Minimum Distance in each variation (Palms forward/backwards), 20 reps 1 set of each,

Skill:

WOD:
AMRAP in 10 Minutes:

5 Bar facing Burpee
20 Double under
5 Bar facing burpee
10 Front Rack Lunges (5/5)

Additional:
  • 10 Minutes Mobility

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