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Saturday 141227

26
Dec

Saturday 141227

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 10 Hip Thrusts
  • 10 Supine Row
  • 10 Double KB/DB Stiff Leg Deficit Dead Lifts
  • 10 Double KB/DB Bent-over Row

Skill:

WOD:
2 Rds For Time:

  • 15 Cal Row
  • 15 KB Swing
  • 15 Wall Ball
  • 15 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

  • 4 Pos Stop Snatch Pull x 3

B) 3 Sets: (EMOM)

  • Snatch High Pull x 3

C) 2 Sets: (Perform after WOD)

  • 10 Hip Thrusts
  • 10 Strict Pull Ups
  • 10 Double KB/DB Stiff Leg Deficit Dead Lifts
  • 10 Double KB/DB Bent-over Row

Skill:

WOD:
2 Rds For Time:

  • 20 Cal Row
  • 20 Power Snatch 75/55
  • 20 Wall Ball
  • 20 Chest to Bar Pull Up

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 Sets: (EMOM)

  • Back Squat x 1 @ 92-95%

Skill:

WOD:
A) AMRAP in 6 minutes:

  • 3 Hang Squat Snatches
  • 30 Double-Unders

Rest 4 minutes, then:

B) AMRAP 6 minutes:

  • 6 Ground to Overhead
  • 12 Burpees Over the Barbell

Rest 4 minutes, then:

C)  2 Rds For Time:

  • 20 Cal Row
  • 20 KB Swing 70/55
  • 20 Wall Ball
  • 20 Chest to Bar Pull Up

 

Additional:
  • 10 Minutes Mobility

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