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Monday, February, 15, 2016

14
Feb

Monday, February, 15, 2016

Surge representing! Jenna and Trevor finished 3rd and Lauren and Diego cane in 2nd! Very proud of them all. First competition in the books for Jenna and Diego.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squats x 8

Strength:

Skill:

WOD:
A) 6 Minutes For Load:

  • 1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt.

C) 6 Minutes For Load:

  • 1 Clean + 2 Front Squat + 3 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

 

Skill:

Brenda’s B-Day WOD:
A) 6 Minutes For Load:

  • 1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. 55/35

C) 6 Minutes For Load:

  • 1 Clean + Front Squat + 3 Thrusters
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

(Perform After WOD)

B) 5 Sets:

Back Squat

  • Set 1 = 4 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 2 Reps @ 85%
  • Set 4 = 1 Reps @ 90%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

WOD:
A) 6 Minutes For Load:

  • 1 Clean + 2 Front Squat + 3 Thrusters

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. 70/50

C) 6 Minutes For Load:

  • 1 Clean + Front Squat + 3 Thrusters
Additional:
  • 10 Minutes Mobility

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