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Saturday, January 24, 2015

23
Jan

Saturday, January 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 600-800m Run
  • 50-75 Med Ball Cleans 20/14

Rest 5 minutes

  • 100 Double Unders
  • 30-50 Pull Ups

Rest 5 minutes

  • 40-75 Burpees
  • 40-50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

  • 30 Push Press
  • 15 Lunges Each.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 800m Run
  • 75 Med Ball Cleans 20/14

Rest 5 minutes

  • 150 Double Unders
  • 75 Pull Ups

Rest 5 minutes

  • 75 Burpees
  • 50 Single Arm Alt. DB Snatch 50/35

Rest 5 Minutes

  • 50 Push Press 95/65
  • 25 Back Rack Lunges 95/65
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

  • Clean + Front Squat + Jerk (Build to Heavy Single)

B) 3 Sets: (optional after wod)

  • Single Leg DB RDL x 10 ea. @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Anchored Wt. Sit Up x 20 @ 3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Side Plank Hold x 30 Seconds Each.

Skill:

WOD:
For time:

  • 800m Run
  • 100 Med Ball Cleans 20/14

Rest 5 minutes

  • 200 Double Unders
  • 100 Pull Ups

Rest 5 minutes

  • 75 Burpees
  • 50 Single Arm Alt. DB Snatch 70/50

Rest 5 Minutes

  • 50 Push Press 95/65
  • 25 Back Rack Lunges 95/65

 

Additional:
  • 10 Minutes Mobility

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