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Monday, July 27, 2015

26
Jul

Monday, July 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

Skill:

Roman’s B-Day WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 4 Sets: (EMOM)

  • Clean + 2 Front Squat @ 70% of 1RM

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 8 @ 60%

C) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Press x 3 @ 60% of 1RM

Skill:

WOD:
AMRAP in 11 Minutes:

  • 10 Toe to Bar
  • 20 Wall Ball
  • 40yrd Farmers Carry (10yrd shuttle x 4) AHAP
Additional:
  • 10 Minutes Mobility

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