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Saturday 130629

28
Jun

Saturday 130629

Essentials

Strength/Skill:
Warm up:

3 Rds:

  • Partner Back to Back MB Passes x 8ea
  • Partner Over/Under MB Passes x 8ea
  • Partner Overhead MB Slam Toss x 8ea

Strength:

3 Sets:

  • Single DB Row x 8-10ea @2011
  • RDL x 6-8 @2011

Skill:

WOD:
With a Partner Perform For Time:

  • 75 Hand Release Push Ups
  • 100 Box Jump 24/20
  • 125 Wall Ball
  • 150 Sit Up
  • 1600m Relay Run (4x400m)

*Only on person works at a time, must finish all reps before moving onto next movement.

 

Additional:
  • 10 Minutes mobility

Performance

Strength/Skill:
Warm up:

3 Rds:

  • Partner Back to Back MB Passes x 8ea
  • Partner Over/Under MB Passes x 8ea
  • Partner Overhead MB Slam Toss x 8ea

Strength:

3 Sets:

  • Single DB Row x 8-10ea @2011
  • RDL x 6-8 @2011

Skill:

WOD:
With a Partner Perform For Time:

  • 75 Hand Release Push Ups
  • 100 Box Jump 24/20
  • 125 Wall Ball
  • 150 Sit Up
  • 1600m Relay Run (4x400m)

*Only on person works at a time, must finish all reps before moving onto next movement.

 

Additional:
  • 10 Minutes mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Double Unders x 30-50
  • Rope Climb x 2
  • L-Sit x 20-30 Seconds

Strength:

A) EMOM For 10 Minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B) 10 Sets:(Top Every 2:30)

Skill:

WOD:
21-15-9 For Time:

  • Deadlift 225/155
  • Shoulder to Overhead 135/95
Additional:
  • 10 Minutes mobility

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