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Saturday 140831

30
Aug

Saturday 140831

Essentials

Strength/Skill:
Warm up:

  • Cone Game

Strength:

12 Sets:

  • Hang Power Clean + Push Press

Skill:

WOD:
For Time:

  • 800m-1 Mile Run
  • 30-50 Wall Ball
  • 20-40 Box Jump
  • 15-30 Burpee
  • 10-20 Shoulder to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Cone Game

Strength:

12 Sets: (EMOM)

  • Hang Power Clean + Push Jerk x 1

Skill:

WOD:
For Time:

  • 1 Mile Run
  • 50 Wall Ball
  • 40 Box Jump
  • 30 Burpee
  • 20 Shoulder to Overhead 155/105
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Cone Game

Strength:

A)15 Sets: (EMOM)

Clean & Jerk

  • Minutes 1-3 – 55-65%
  • Minutes 4-6 – 65-75%
  • Minutes 7-9 – 75-80%
  • Minutes 10-12 – 80-85%
  • Minutes 13-15 – 85-90%

Skill:

WOD
For Time:

  • 1 Mile Run
  • 50 Wall Ball
  • 40 Box Jump
  • 30 Burpee
  • 20 Shoulder to Overhead 185/125
Additional:
  • 10 Minutes Mobility

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