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Saturday, July 11, 2015

10
Jul

Saturday, July 11, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

  • DB Bench Press x 15-20 AHAP

*Goal is increase load from last week

Skill:

WOD:
For Max Reps Perform 8 Rds of Tabata (:20 on/:10 off):

2 Rds 4 Sets of Each Round:

  • Double Unders
  • Thruster
  • Sit Ups
  • Overhead Squat
  • 1 Minute Rest

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

  • DB Bench Press x 15-20 AHAP

*Goal is increase load from last week

Skill:

Dave’s B-Day WOD:
For Max Reps Perform 8 Rds of Tabata (:20 on/:10 off):

2 Rds 4 Sets of Each Round:

  • Double Unders
  • Thruster 75/55
  • Sit Ups
  • Overhead Squat 75/55
  • 1 Minute Rest

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk x 3 @65% of 1 RM Clean & Jerk

*Each set is 3 total reps. 1 Push Press + 1 Push Jerk = 1 Rep

B) 2 Sets:

C) 2 Sets:

  • DB Bench Press x 15-20
  • Strict Chest to Bar Pull Up x 3 + Kipping Chest to Bar Pull Up x 5
  • Overhead Yoke Carry x 50 ft. (AHAP)

Skill:

WOD:
For Max Reps Perform 8 Rds of Tabata (:20 on/:10 off):

2 Rds 4 Sets of Each Movement Per Round:

  • Double Unders
  • Thruster 95/65
  • Sit Ups
  • Overhead Squat 95/65
  • Rest 1 Minute

*Perform 4 Sets of tabata Double Unders, then 4 Sets of tabata Thrusters, and so on.  Once you finish the 4th set of burpees, rest 1 minute and then repeat.

Additional:
  • 10 Minutes Mobility

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