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Saturday, July 2, 2016

2
Jul

Saturday, July 2, 2016

Essentials

Strength/Skill:
Warm Up:

“Junk Yard Dog”

Strength:

Skill:

WOD:
A) With a Partner Complete 5 Rds Each For Time:

  • 5 Bench Press
  • 20 yrd Weighted Walking Lunge

*Alternate Complete Rounds

Rest 3 Minutes

B) For Time:

  • 60 Overhead Squat 95/65
  • 60 Pull Ups
  • 60 Thrusters 95/65
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • “Junk Yard Dog”

Strength:

Skill:

WOD:
A) With a Partner Complete 5 Rds Each For Time:

  • 5 Bench Press
  • 20 yrd Weighted Walking Lunge

*Alternate Complete Rounds

Rest 3 Minutes

B) For Time:

  • 60 Overhead Squat 95/65
  • 60 Pull Ups
  • 60 Thrusters 95/65
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • “Junk Yard Dog”

Strength:

A) 7 Sets:

  • Jerk x 1  All 7 Sets must be with in 90% of your final set. No missess

B) 5 Sets:

  • Shoulder Press x 5 @ 72%
  • Build to Max

Skill:

WOD:
A) With a Partner Complete 5 Rds Each For Time:

  • 5 Bench Press
  • 20 yrd Weighted Walking Lunge

*Alternate Complete Rounds

Rest 3 Minutes

B) With a Partner Complete For Time:

  • 60 Overhead Squat 95/65
  • 60 Pull Ups
  • 60 Thrusters 95/65
Additional:
Mobility

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