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Monday, March 13, 2017

12
Mar

Monday, March 13, 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:

  • DB Front Foot Elevated Split Squat x 8 ea
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 9 DB Deadlift
  • 7 DB Hang Power Clean
  • 5 DB Shoulder to Overhead
  • 150m Run
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:

  • DB Front Foot Elevated Split Squat x 8 ea.
  • Band Face Pulls x 15

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 40/25
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
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)

  • 4 Clean + Push Jerk

B) 4 Sets:

  • Clean High Pulls x 4 @ 106%

C) 4 Sets:

  • 1 1/4 Back Squat x 3

Skill:

WOD:
4 Rds For Time:

  • 12 DB Deadlift 50/35
  • 9 DB Hang Power Clean
  • 6 DB Shoulder to Overhead
  • 150m Run
Additional:
  • Mobility

 

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