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Monday, November 16, 2015

15
Nov

Monday, November 16, 2015

This week is a scheduled “back off” week.  This is intended to give everyone a little break from the heavy loads we’ve been working with and allow everyone to recover and stay fresh.  These weeks are important so we can keep our bodies fresh and allow them to keep intensity high as week work throughout the year.  

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Box Jump x 1.1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

  • Mobility

Skill:

WOD:
“Open Test”AMRAP 20:

  • 40 Wall Ball 20/14
  • 40 Double Unders
  • 35 Box Jumps 24/20
  • 35 Toe to Bar
  • 20 Pull Up
  • 20 Burpees
  • 15 Power Cleans
  • 15 Shoulder to Overhead
  • 10 Power Snatch
  • 10 Burpee Pull Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

Perform After WOD

4 Sets:

  • Back Squat x 5 @70%

Skill:

WOD:
“Open Test”AMRAP 20:

  • 50 Wall Ball 20/14
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Up
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Power Snatch 145/100
  • 10 Muscle Ups
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Tall Box Jump x 1.1.1.1 (Step down to lower box)
  • Band Pull a Part x 10

Strength:

Perform After WOD

A) 4 Sets:

  • Back Squat x 5 @70%

B) 3 Sets:

  • Single Arm DB Row x 8ea.
  • GH Raise x 10

Skill:

WOD:
“Open Test”AMRAP 20:

  • 50 Wall Ball 20/14
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Up
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Power Snatch 145/100
  • 10 Muscle Ups
Additional:
  • Crossover Symmetry Iron Scap

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