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Monday, February 22, 2016

21
Feb

Monday, February 22, 2016

Essentials

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch @80%

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken.  If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

  • 10 Clean and Jerk
  • 20 Wall Ball
  • 40 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch @80%

B) 4 Sets: (EMOM)

  • Thruster x 1 @75% of 1 RM Clean and Jerk

Skill:

Kacey’s B-Day WOD:
A) AMRAP in 3 Minutes:

  • 1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken.  If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

  • 10 Clean and Jerk
  • 20 Wall Ball
  • 40 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • PVC Pass Through x 5 ea.
  • Snatch Complex

Strength:

A) 5 Sets: (Every EMOM)

  • Power Snatch + Snatch @80%

B) 5 Sets: (EMOM)

  • Clean x 1 @85%

C) 4 Sets: (EMOM)

  • Thruster x 1 @75% of 1 RM Clean and Jerk

Skill:

WOD:
A) AMRAP in 3 Minutes:

  • 1-2-3-4-5-6-7-8-9-10….Unbroken Pull Ups (If you have C2B do them)

All Sets must be unbroken.  If you fail to complete the given rep count, start back at 1 and work your way back up.

Rest 5 Minutes

B) 3 Rds For Time:

  • 10 Clean and Jerk 135/95
  • 20 Wall Ball
  • 40 Double Unders
Additional:
  • 10 Minutes Mobility

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