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Saturday, April 15, 2017

14
Apr

Saturday, April 15, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 9 Pull Ups
  • 7 Push Ups
  • 5 Hang Power Clean
  • 3 Over Bar Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

*Goal to increase load from last week.

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
AMRAP in 9 Minutes:

  • 11 Pull Ups
  • 9 Dips
  • 7 Hang Power Clean 115/75
  • 5 Over Bar Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 5 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

*Increase weight from last week

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Perform After WOD

D) 3 Sets:

  • DB Bent Over Lateral Raise + DB Lateral Raise + DB Front Raise + DB Muscle Clean and Press x 8 ea.

E) 1 Set:

Skill:

WOD:
AMRAP in 9 Minutes:

  • 11 Pull Ups
  • 9 Dips
  • 7 Hang Power Clean 135/95
  • 5 Over Bar Burpee
Additional:
  • Mobility

 

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