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Monday, August 1, 2016

31
Jul

Monday, August 1, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:
For Time:

  • 25 Double Unders
  • 25 Burpee
  • 25 Wall Ball
  • 25 Hip Extensions
  • 25 Push Press 45/35
  • 25 Knee to Elbow
  • 25 Walking Lunges
  • 25 KB Swings 35/25
  • 25 Jumping Pull Up – Set bar at mid forearm when standing
  • 25 Box Jump
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up: 2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

4 Sets: (Every 3:30)

  • 4/8 Front Squat/Back Squat @ 94% of Weight used on Friday, July 29

Skill:

Jenn’s B-Day WOD:
For Time:

  • 30 Double Unders
  • 30 Burpee
  • 30 Wall Ball
  • 30 Hip Extensions
  • 30 Push Press 45/35
  • 30 Knee to Elbow
  • 30 Walking Lunges
  • 30 KB Swings 35/25
  • 30 Jumping Pull Up – Set bar at mid forearm when standing
  • 30 Box Jump
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 3 Sets:

  • Step Ups x 6 each @ 30-35% of 1RM Back Squat
  • Push Press x 4 Work up to 85% of 1 RM
B) 3 Sets:
  • Bent Over Barbell Row x 8
  • DB Neutral Grip Shoulder Press x 8 (Build to Max)
C) 3 Sets:
  • TnG Power Clean x 10 (Build to Max for the Day)

Skill:

WOD:
5 Rds For Time:
  • 10 Pistol (Total)
  • 5 Strict Handstand Push Up
  • 5 Strict Ring Dip
  • 50 Double Unders
  • 10 Kipping Handstand Push Up
  • 10 Kipping Ring Dip
Additional:
  • Mobility

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