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Saturday, July 23, 2016

22
Jul

Saturday, July 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 15 Second Series

Strength:

A) 7 Sets: (Every 90 Seconds)

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

B) 5 Sets:

  • Shoulder Press x 5 @ 80%
  • Build to Max Wt. Pull Up

C) 3 Sets:

  • Seated Single Arm DB Shoulder Press x 6-8
  • Feet Elevated Wt. Ring Supine Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 200m Farmers/Overhead Carry
  • 30 Toe to Bar
  • 40 Pull Ups
  • 50 Wall Ball

*For the Farmers/Overhead Carry, 1 partner must perform a farmers carry while the other partner performs an overhead carry.  Athletes may trade carries so long as the team is performing one of each carry as they move.

Additional:
Mobility

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