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Saturday 140809

8
Aug

Saturday 140809

Congrats to Shannon and Keith as the welcome their new born son Blake. 

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • MB Sit Up Tosses x 15 ea.
  • Side Plank x 20 Seconds ea.

Strength:

4 Sets:

  • High Box Jump x 1.1.1.1 (Rest 10 Seconds Between Reps)
  • Overhead Backwards MB Toss x 5

Skill:

WOD:
With a Running Clock Complete

A) 3 Rds For Time:

  • 200-400m Run
  • 15-20 Box Jump
  • 5-10 Power Snatches

When the running clock hits 15:00, perform:

B) For time:

  • 25 Shoulder to Overhead
  • 50 Goblet Squats
  • 75 KB Swings
  • 100-150 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • MB Sit Up Tosses x 15 ea.
  • Side Plank x 20 Seconds ea.

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Snatch + Power Snatch (Build to Working Weight +10-20 lbs)

Skill:

WOD:
With a Running Clock Complete

A) 3 Rds For Time:

  • 400m Run
  • 20 Box Jump 24/20
  • 10 Power Snatches 115/80

When the running clock hits 15:00, perform:

B) For time:

  • 25 Shoulder to Overhead 115/80
  • 50 Back Squats 115/80
  • 100 KB Swings 55/35
  • 200 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • MB Sit Up Tosses x 15 ea.
  • Side Plank x 20 Seconds ea.

Strength:

5 Sets: (Every 90 Seconds)

  • Hang Power Snatch + Power Snatch (Build to Working Weight +10-20 lbs)

Skill:

WOD
With a Running Clock Complete

A) 3 Rds For Time:

  • 400m Run
  • 20 Box Jump 24/20
  • 10 Power Snatches 135/95

When the running clock hits 15:00, perform:

B) For time:

  • 25 Shoulder to Overhead 135/95
  • 50 Back Squats 135/95
  • 100 KB Swings 55/35
  • 200 Double Unders
Additional:
  • 10 Minutes Mobility

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