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Monday, December 21, 2015

20
Dec

Monday, December 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Bulgarian Split Squat x 8-10 ea.
  • Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

B) 3 Sets: (Use this to warm up for WOD)

  • 3 Deadlift
  • 2 Hang Power Clean
  • 1 Shoulder to Overhead

Skill:

WOD:
5 Rds For Time:

  • 12 Deadlift
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bulgarian Split Squat x 8-10 ea.
  • Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

3 Sets: (Use this to warm up for WOD)

  • 3 Deadlift
  • 2 Hang Power Clean
  • 1 Shoulder to Overhead

Skill:

WOD:
“DT”

5 Rds For Time:

  • 12 Deadlift 155/105
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

B) 3 Sets:

  • Bulgarian Split Squat x 8-10 ea.
  • Supine Row x 10-12 @2111 (2 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

Skill:

A) For Time:

  • 1-2-3-4-5-6-7-6-5-4-3-2-1 UB Muscle Ups For Time

(If your not going to be able to complete this in under 10 minutes, scale it back to a number in which you can)

WOD:
“DT”

5 Rds For Time:

  • 12 Deadlift 155/105
  • 9 Hang Power Clean
  • 6 Shoulder to Overhead
Additional:
  • Mobility

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