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Saturday, February 14, 2015

13
Feb

Saturday, February 14, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

“Marston”

  • 1 Deadlift
  • 10 Toe to Bar
  • 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Optional After WOD)

5 Sets: (Every 2:30)

  • Bench Press x 8-6-4-2-Max Rep

*Build over 4 sets to a heavy double, then take 75% of that weight and performed max reps on the last set.

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

“Marston”

  • 1 Deadlift 405/285
  • 10 Toe to Bar
  • 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

A) 8 sets: (Every 90 Seconds)

  • Jerk x 1

Loads by % for each set: 70, 75, 80, 85, 90, 95, 95+, 95+

B) 3 Sets:

  • DB Row x 12-15 @2111
  • GH Raises x 8-10

Skill:

WOD:
With a Partner Complete AMRAP in 20 Minutes:

“Marston”

  • 1 Deadlift 405/285
  • 10 Toe to Bar
  • 15 Bar Facing Burpees

*Athletes will perform this in a I go you go fashion.  Athlete A performs 1 Deadlift, then Athlete B performs 10 toe to bar, then Athlete A performs 15 bar facing burpees.

Additional:
  • 10 Minutes Mobility

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