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Saturday, August 20, 2016

20
Aug

Saturday, August 20, 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:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
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:

  • 1200m Run
  • 20 Rope Climbs
  • 120 MB Push Ups (Both hands on MB)
  • 200 Wall Ball
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 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

B) 4 Sets:

Jerk x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%
C) 4 Sets:Clean (Squat) x 3

  • Set 1 = 77%
  • Set 2 = 80%
  • Set 3 = 83%
  • Set 4 = 87%

D) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

E) 3 Sets:

  • Behind the Neck Shoulder Press x 8

Skill:

WOD:
Additional:
  • Mobility

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