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Monday, March 6, 2017

5
Mar

Monday, March 6, 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:

  • Thruster x 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press
  • 10 DB Step Ups
  • 15 Sumo Deadlift High Pulls
  • 15 Slam Balls
  • 10 Burpee
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:

  • Thruster x 3 (This week bar must come from the floor)
  • Band Triple Threat x 10

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press 75/55
  • 10 DB Step Ups 35/25
  • 15 Sumo Deadlift High Pulls 75/55
  • 15 Slam Balls
  • 15 Calorie Row
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)

  • TnG Clean x 4

B) 4 Sets:

  • Clean High Pulls x 4 @ 100%

C) 3 Sets:

  • 1 1/4 Back Squat x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Press 95/65
  • 10 DB Step Ups 50/35
  • 15 Sumo Deadlift High Pulls 95/65
  • 15 Slam Balls 30/20
  • 10 Burpee
Additional:
  • Mobility

 

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