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Saturday, July 9, 2016

8
Jul

Saturday, July 9, 2016

Due to the Summer Escape there will only be one class today at 8:30. The 9:45 is CANCELLED. Thanks for understanding!

 

Essentials

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 120 Power Cleans 135/95
  • 180 Push Ups
  • 240 Sit Ups

*Only One athlete may work at a time.  TEAMS CAN DECIDE HOW THEY WHICH TO BREAK UP THE REP SCHEME.  MOVEMENTS DO NOT NEED TO BE PERFORM IN A PARTICULAR ORDER, TEAMS MAY CHOOSE TO PERFORM THE GIVEN NUMBER OF REPS IN ROUNDS.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 120 Power Cleans 135/95
  • 180 Push Ups
  • 240 Sit Ups

*Only One athlete may work at a time.  TEAMS CAN DECIDE HOW THEY WHICH TO BREAK UP THE REP SCHEME.  MOVEMENTS DO NOT NEED TO BE PERFORM IN A PARTICULAR ORDER, TEAMS MAY CHOOSE TO PERFORM THE GIVEN NUMBER OF REPS IN ROUNDS.

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 @ 76%
  • 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:
4 Sets For Total Time:

  • 3 Deadlift @ 80%
  • 40 yrd sled push 90/70
  • Rest 3 Minutes

*Sled + 90/70

Additional:
Mobility

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