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Monday, July 25, 2016

24
Jul

Monday, July 25, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 75 Russian KB Swings 55/35
  • 35 Deadlift
  • 75 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 100 Russian KB Swings 55/35
  • 50 Deadlift 185/125
  • 100 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold Single Leg Lateral Slide x 15-20
  • Face Pulls x 10
  • Cossack Squat x 5 ea.
  • Single Leg Lateral Jump x 3 ea.

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 60%

B) In 6 Sets or less Find:

  • 3RM 1 ¼ Front squats

C) For Time:

  • Alt. Front Rack Reverse Lunges x 50

*Use heaviest weight that you worked up to last week.

Skill:

WOD:
For Time:

  • 100 Russian KB Swings 70/55
  • 50 Deadlift 225/145
  • 150 Double Unders

*DON’T PACE THIS.  GO FAST, TEST THE CAPACITY WE’VE BUILT THE LAST MONTH.  BREAK YOUR SETS LESS THEN YOU WANT TO, PUSH YOUR THRESHOLD.

Additional:
  • Mobility

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