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Monday, February 16, 2015

15
Feb

Monday, February 16, 2015

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3 Minutes)

  • Bulgarian Split Squat x 5-7 ea.
  • Plank Hold x 30-45 Seconds

Skill:

Amber’s B-Day WOD:
For Time:18-15-12

  • Wall Ball
  • Hang Power Clean

12-9-6

  • Pull Ups
  • Overhead Squat

9-6-3

  • Push Ups
  • Front Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm UP

Strength:

 

4 Sets: (Every 3 Minutes)

  • 2/4 Front Squat /Back Squat @ 95% (of 1RM Front 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:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

15 Sets: (EMOM)

 

Snatch

  • 3×3 @ 60%
  • 3×2 @ 70%
  • 2×1 @ 75%
  • 2×1 @ 80%
  • 3×1 @ 85%
  • 2×1 @ 90%

Skill:

Amber’s B-Day WOD:
For Time:21-15-9

  • Wall Ball
  • Hang Power Clean 115/80

15-12-9

  • Pull Ups
  • Overhead Squat 135/95

12-9-6

  • Handstand Push Ups
  • Front Squat 165/115
Additional:
  • 10 Minutes Mobility

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