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Monday, February 29, 2016

28
Feb

Monday, February 29, 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:
“Snatch for Your Heart Soul” 

With a Partner Complete For Time:

  • 40 Wall Ball
  • 10 Snatches
  • 40 Box Jump
  • 10 Snatches
  • 40 Pull Ups
  • 10 Snatches
  • 40 Push Ups
  • 10 Snatches
  • 40 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 3 Burpee

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

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 4 Sets: (EMOM)

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

*Work at 75 % o f your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

Kelli’s B-Day WOD:
“Snatch for Your Heart Soul” 

With a Partner Complete For Time:

  • 50 Wall Ball
  • 10 Snatches
  • 50 Box Jump
  • 10 Snatches
  • 50 Pull Ups
  • 10 Snatches
  • 50 Push Ups
  • 10 Snatches
  • 50 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 5 Burpee

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

*Work a t 80 % of your 1RM Snatch in Week 1. 75 % in Week 2. 80 % in Week 3. 75 % in Week 4. 80 % in Week 5 .

B) 5 Sets: (EMOM)

  • Clean

*Work at 85 % o f your 1RM Clean & Jerk in Week 1. 80 % in Week 2. 85 % in Week 3. 80 % in Week 4. 85 % in Week 5 .

C) 4 Sets: (EMOM)

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

*Work at 75 % of your 1RM Clean & Jerk in Week 1. 70 % in Week 2. 75 % in Week 3. 70 % in Week 4. 75 % in Week 5 .

Skill:

Kelli’s B-Day WOD:
“Snatch for Your Heart Soul” 

With a Partner Complete For Time:

  • 50 Wall Ball
  • 10 Snatches
  • 50 Box Jump
  • 10 Snatches
  • 50 Pull Ups
  • 10 Snatches
  • 50 Push Ups
  • 10 Snatches
  • 50 KB Swings
  • 10 Snatches

*Top Every 90 Seconds Both Partners Must Complete 5 Burpee

Additional:
  • 10 Minutes Mobility

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