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Monday, December 19, 2016

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Monday, December 19, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Scapular Pull Ups x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Skill:
WOD:
For Time:

2 Rds

  • 10 Wall ball
  • 10 Sit-ups
  • 10 Box jump
  • 10 Push-ups

2 Rds

  • 10 Pull-ups
  • 10 DB Step Ups
  • 10 KB swings
  • 10 DB Push press

2 Rds

  • 10 KB Sumo deadlift high pull
  • 10 Burpees
  • 10 sit-ups
  • 10 Walking Lunge
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Scapular Pull Ups x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Skill:
Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95 (From Floor)
  • 20 Anchored Wt. sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Plank Lateral Leg Slide x 20 ea.
  • PVC Pass Through x 10
  • Scapular Pull Ups x 10
  • Seated Cuban Press x 10
  • Cossack Squat x 10 ea.
  • Split Squat Switch x 5 ea.

Strength:

Perform After WOD

A) 6 Sets:

  • Front Squat x 3 (Work up to today’s 3RM)

B) 4 Sets:

  • Back Squat x 5 (Work up to heavy 5)
  • Banded Triple Threat x 12 (Perform 3 Sets, Alternate between sets of BS)

C) 4 Sets:

  • Push Press x 3 (AHAP)
  • Isometric Inverted Barbell Hold x 20-30 seconds
  • Bent Over Barbell Row x 8 (AHAP)
  • KB/DB Kossack Squat x 10-12 each (Do not Alternate Legs)

 

Skill:
WOD:
 

3 Sets Each For Reps:

  • Max Rep TnG Squat Snatch 145/100
  • Active Rest 3 Minutes (During Rest Row 600/545m)

*During rest you must row the minimum distance prescribed. Once row is finished you may get up and rest as you see fit before next interval. Score is total number of reps done. You may NOT pause at knees or hips with barbell. Scale to a weight you can get a minimum of 10 on round 1.
Additional:
  • Mobility

 

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