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Monday, February 23, 2015

22
Feb

Monday, February 23, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 2 Sets: (Every 2 Minutes)

  • Front Squat x 5-6

B) 2 Sets: (Every 2 Minutes)

  • Back Squat x 5-6

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean
  • 40 Shoulder to Overhead
  • 20 Snatch
  • 20 Muscle Up (Burpee Pull Up)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets: (Every 3 Minutes)

  • 2/4 Front Squat/Back Squat @ 100% of 1 RM Front Squat

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps 24/20
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean 145/100
  • 40 Shoulder to Overhead 145/100
  • 20 Snatch 145/100
  • 20 Muscle Up (Burpee Pull Up)
Additional:
5 Rds For Time:

  • 10 Burpee
  • 35 Double Unders

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 20 Minutes:

  • Build to Heavy Set of 3 Front Squat
  • Build to Heavy Set of 10 Back Squat

B) 5 Rds For Time:

  • 10 Burpee
  • 35 Double Unders

Skill:

WOD:
In Teams of 2 complete AMRAP in 20 Minutes:

  • 100 Wall Ball
  • 100 Double Unders
  • 80 Box Jumps 24/20
  • 80 Toe To Bar
  • 60 Chest to Bar Pull Ups
  • 60 Burpees (Open Standards)
  • 40 Power Clean 145/100
  • 40 Shoulder to Overhead 145/100
  • 20 Snatch 145/100
  • 20 Muscle Up (Burpee Pull Up)
Additional:
  • 10 Minutes Mobility

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