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Monday, March 2, 2015

1
Mar

Monday, March 2, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 4 Power Clean + 4 Front Squat
  • Even = 20 Sit Up

Skill:

WOD:
AMRAP in 12 Minutes:

  • 30 Double Unders
  • 15 KB Swings
  • 7 Push Jerks
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 10 Sit Up + 7 Power Cleans
  • Even = 10 Sit Up + 7 Front Squat

*Suggested weight is 135-155/95-105 but adjust accordingly.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Unders
  • 20 KB Swings 55/35
  • 7 Push Jerks 165/115
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets (4 Sets Each): (EMOM)

  • Odd = 7 Toe to Bar + 7 Power Cleans
  • Even = 7 Toe to Bar + 7 Front Squat

*Suggested weight is 155/105 but adjust accordingly.

Skill:

WOD:
AMRAP in 12 Minutes:

  • 50 Double Unders
  • 20 KB Swings 70/55
  • 7 Push Jerks 185/135
Additional:
  • 10 Minutes Mobility

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