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Saturday, June 13, 2015

12
Jun

Saturday, June 13, 2015

Essentials

Strength/Skill:
Warm Up:

 

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

8 Sets: (Every 90 Seconds)

  • Split Jerk x 2

Skill:

WOD:
A) With a Partner Perform AMRAP in 6 Minutes:

  • 30yrd Sled Push
  • AMRAP Hand Release Push Up

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

  • 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
  • AMRAP in Bench Press 155/105
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

 

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

8 Sets: (Every 90 seconds)

  • Split Jerk x 2

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

Skill:

WOD:
A) With a Partner Perform AMRAP in 6 Minutes:

  • 30yrd Sled Push
  • AMRAP Handstand Push Ups

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

  • 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
  • AMRAP in Bench Press 155/105
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 8 Sets: (Every 90 seconds)

  • Split Jerk x 2

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

B) 3 Sets:

  • DB Rollback Extensions x 12

Skill:

WOD:
A) With a Partner Perform AMRAP in 6 Minutes:

  • 30yrd Sled Push
  • AMRAP Handstand Push Ups

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

  • 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
  • AMRAP in Bench Press 155/105
Additional:
  • 10 Minutes Mobility

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