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Saturday, January 10, 2015

9
Jan

Saturday, January 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk

Skill:

WOD:
For Time:

A) 3 Rds

  • 5 Alt. DB Snatches Ea
  • 6 Box Jump Overs
  • 10 Toe to Bar/V-Ups
  • 6 Box Jump Overs
  • 15 Wall Ball

B) 3 Rds

  • 15 KB Swing
  • 6 Box Jump Overs
  • 10 Dip/Push Up
  • 6 Box Jump Overs
  • 5 DB/KB Walking Lunges Ea.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Jerk x 1 (Build to “Heavy” not Maximal Jerk)

Skill:

WOD:
For Time:

A) 3 Rds

  • 5 Snatches 135/95
  • 10 Box Jump Overs
  • 10 Toe to Bar
  • 10 Box Jump Overs
  • 15 Wall Ball 20/14

B) 3 Rds

  • 15 KB Swing 55/35
  • 10 Box Jump Overs
  • 10 Ring Dip
  • 10 Box Jump Overs
  • 5 Back Rack Lunges ea. 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Jerk x 1 (Build to “Heavy” not Maximal Jerk)

Skill:

WOD:
For Time:
A) 3 Rds
  • 5 Snatches 155/105
  • 10 Box Jump Overs
  • 10 Toe to Bar
  • 10 Box Jump Overs
  • 15 Wall Ball 20/14
B) 3 Rds
  • 15 KB Swing 55/35
  • 10 Box Jump Overs
  • 10 Ring Dip
  • 10 Box Jump Overs
  • 5 Back Rack Lunges ea. 155/95

 

Additional:
  • 10 Minutes Mobility

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