Saturday, December 26, 2015

Reminder Sweat Class is at 9:45.

Essentials

Strength/Skill:
Warm Up:

  • Midline

Strength:

 

Skill:

WOD:
With a Partner Perform For Time:

  • 500-400-300-200-100m Row
  • 100 Wall Balls (Partner Holds Wall Sit)

*Partners will alternate through the row.  Partner A performs 500m row, the Partner B peforms 500m row.  Partners will continue this until both row 100m.  Then partners will perform 100 Wall Balls total.  Only one partner may work at a time, and while one is performing wall balls the other partner must perform a wall sit.  Athletes may rotate at any time, but there not allowed to work if one isn’t performing wall sit.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up: 

  • Midline

Strength:

A) 10 Sets For Time:

  • Bench Press x 10

*Start with 70% of your 1 RM.  Perform 10 reps then drop down 5-10# depending on starting wt, and perform 10 reps.  After each set of 10, drop the weight down.  For example if you start with 245.  You perform 10 @245, 225, 205, all the way down to 65.

B) 3 Sets:

  • Bent over Barbell Row x 8
  • Bent Over Lateral Raises x 12-15

Skill:

WOD:
With a Partner Perform For Time:

  • 500-400-300-200-100m Row
  • 100 Wall Balls (Partner Holds Wall Sit)

*Partners will alternate through the row.  Partner A performs 500m row, the Partner B peforms 500m row.  Partners will continue this until both row 100m.  Then partners will perform 100 Wall Balls total.  Only one partner may work at a time, and while one is performing wall balls the other partner must perform a wall sit.  Athletes may rotate at any time, but there not allowed to work if one isn’t performing wall sit.

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up: 

  • Midline

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 500-400-300-200-100m Row
  • 100 Wall Balls (Partner Holds Wall Sit)

*Partners will alternate through the row.  Partner A performs 500m row, the Partner B peforms 500m row.  Partners will continue this until both row 100m.  Then partners will perform 100 Wall Balls total.  Only one partner may work at a time, and while one is performing wall balls the other partner must perform a wall sit.  Athletes may rotate at any time, but there not allowed to work if one isn’t performing wall sit.

Additional:
  • Mobility
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