Monday, February 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

15-12-9

  • Wall Ball
  • Hang Power Clean

12-9-6

  • Pull Ups
  • Overhead Squat

9-6-3

  • Seated L-Sit DB Shoulder Press
  • Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

  • Thruster x 5
  • Band Pull a Parts x 10

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • 5 Spot Lower Body LAX Ball Roll Out x 10 each
  • Plank Lateral Leg Slide x 20 ea.
  • Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) As Long as Possible (Every 90 Seconds)

  • 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

Perform After WOD

B) Build to today’s Heavy Back Squat

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 95/65

15-12-9

  • Pull Ups
  • Overhead Squat 115/75

12-9-6

  • Handstand Push Ups
  • Front Squat 135/95
Additional:
  • Mobility

 

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