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Saturday, August 13, 2016

13
Aug

Saturday, August 13, 2016

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 300 yard Plate Push 90/60 (Partner Hold Wall Sit)
  • 100 Shoulder to Overhead 135/95 (Partner Hold Plank in Push Up Position)
  • 300 yard Walking Lunge (Partner Hold DB/KB) 70/55
  • 100 MB Sit Up Tosses
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 300 yard Plate Push 90/60 (Partner Hold Wall Sit)
  • 100 Shoulder to Overhead 135/95 (Partner Hold Plank in Push Up Position)
  • 300 yard Walking Lunge (Partner Hold DB/KB) 70/55
  • 100 MB Sit Up Tosses
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Side Plank Banded Lateral Raise x 10-15 ea
  • Reverse Hyper x 12-15
  • Lateral Box Step Up x 5 ea.
  • MB Overhead Toss x 5

Strength:

A) 4 Sets:

Snatch (Squat) x 5

  • Set 1 = 70%
  • Set 2 = 73%
  • Set 3 = 75%
  • Set 4 = 78%

B) 4 Sets:

Jerk x 5

  • Set 1 = 70%
  • Set 2 = 73%
  • Set 3 = 75%
  • Set 4 = 78%
C) 4 Sets:Clean (Squat) x 5

  • Set 1 = 70%
  • Set 2 = 73%
  • Set 3 = 75%
  • Set 4 = 78%

D) 4 Sets:

Clean Pull x 5

  • Set 1 = 95%
  • Set 2 = 100%
  • Set 3 = 105%
  • Set 4 = 105%

Skill:

WOD:
5 Sets:

  • 10 Thrusters 95/65 (Focus on Speed)
  • :20 Max Effort Airdyne (All out Sprint)

* Rest 3 Minutes

Additional:
  • Mobility

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