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Saturday, August 7, 2016

6
Aug

Saturday, August 7, 2016

Essentials

Strength/Skill:
Warm Up:

  • Coaches Choice

Strength:

Skill:

WOD:
With a Partner Perform:

“Running Lynne”

5 Rds For Time and Total Reps:

  • Max Rep Bench Press Body Weight/75% BW
  • Max Rep Unbroken Pull Ups
  • Run 400m with partner
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Coaches Choice

Strength:

Skill:

WOD:
With a Partner Perform:

“Running Lynne”

5 Rds For Time and Total Reps:

  • Max Rep Bench Press Body Weight/75% BW
  • Max Rep Unbroken Pull Ups
  • Run 400m with partner
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Coaches Choice

Strength:

A) In 8 Sets or Less:

  • Build to 1RM Close Grip Bench Press

B) 1 Set:

  • Max Rep Close Grip Bench Press @ 85% of A
C) 5 Sets:

Jerk x 3

  • Set 1 = 70%
  • Set 2 = 75%
  • Set 3 = 80%
  • Set 4 = 83%
  • Set 5 = 85%

D) 5 Sets:

Clean x 3

  • Set 1 = 70%
  • Set 2 = 75%
  • Set 3 = 80%
  • Set 4 = 83%
  • Set 5 = 85%

Skill:

WOD:
8 Sets For Total Reps: (Alternating Tabata :20 on/:10 off)

  • Back Squat 75/55
  • Airdyne for Calories
Additional:
  • Mobility

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