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Saturday, August 28, 2016

27
Aug

Saturday, August 28, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball
  • 40 Clean and Jerk
  • 400m Run
  • 30 Snatch

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball
  • 40 Clean and Jerk
  • 400m Run
  • 30 Snatch

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 4 Sets:

  • Clean and Jerk x 3 @ 55%

B) 4 Sets:

  • Snatch x 3 @ 55%

Skill:

WOD
In a Team of 3 Complete:For Time: (30 minute Cap)

  • 200m Run With a Plate 45/25
  • 50 Burpee Pull Up
  • 300m Run With Medball 30/20
  • 40 Clean and Jerk 135/95
  • 400m Run
  • 30 Snatch 135/95

*Partners must run together.  On Bupree pull ups, Clean and Jerk and Snatch only one athlete may work at a time.  Portion reps out as you wish, must finish given exercise before moving on to next.

Additional:
  • 10 Minutes Mobility

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