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Monday, February 27, 2017

26
Feb

Monday, February 27, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm. 

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 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
10 Sets: (EMOM)

  • Alt Lunges + Clean and Jerk

*You pick the rep scheme but you need an equal number of pistols and cleans. You complete all the pistols first then the cleans. Score is total number of reps at the end of the 10min

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 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
10 Sets: (EMOM)

  • Alt Lunges + Clean and Jerk @ 55%

*You pick the rep scheme but you need an equal number of pistols and cleans. You complete all the pistols first then the cleans. Score is total number of reps at the end of the 10min

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) 8 Sets: (EMOM)

  • Clean x 4

B) 4 Sets:

  • Clean High Pulls x 4 @ 100%

C) 3 Sets:

  • Back Squat x 3

Skill:

WOD:
10 Sets: (EMOM)

  • Pistols + Clean and Jerk @ 55%

*You pick the rep scheme but you need an equal number of pistols and cleans. You complete all the pistols first then the cleans. Score is total number of reps at the end of the 10min

 

Additional:
  • Mobility

 

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