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Monday, June 27, 2016

26
Jun

Monday, June 27, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

4 Sets:

  • Back Squat x 5 @ 73%

Skill:

WOD:
2 Rds For Total Time:

  • 40 Russian KB Swing 55/35
  • Rest 2:00
  • 40 Dead Lift
  • Rest 2:00
  • 150 Double Under/AMRAP in 4 Minutes
  • Rest 2:00
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

4 Sets:

  • Back Squat x 5 @ 73%

Skill:

WOD:
2 Rds For Total Time:

  • 50 Russian KB Swing 55/35
  • Rest 2:00
  • 40 Body Weight Dead Lift
  • Rest 2:00
  • 200 Double Under/AMRAP in 4 minutes
  • Rest 2:00
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Back Squat x5 @ 73%

B) 3 Sets: (Every 2:30)

  • 1 ¼ Front squats; 5-7 reps

Perform After WOD

2 Sets:

  • Eccentric only GH Raises x 6-8 (Add wt. if able)
  • Good mornings w/ 3 sec pause at bottom position x 8-10 reps
  • rest 2 min

Skill:

WOD:
2 Rds For Total Time:

  • 50 Russian KB Swing 55/35
  • Rest 2:00
  • 40 Body Weight Dead Lift
  • Rest 2:00
  • 200 Double Under/AMRAP in 4 Minutes
  • Rest 2:00
Additional:
  • Mobility

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