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Saturday, June 25, 2016

24
Jun

Saturday, June 25, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5 (If unable to back squat you body weight perform 5 Squat jumps)

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 1200m Relay Run (200m x 3 each partner)
  • 60 Shoulder to Overhead 135/95
  • 120 KB Swings 55/35
  • 60 Deadlift 225/155
  • 1200m Relay Run (200m x 3 each partner)

*Only one person can work at a time.  For the runs partners will alternate 200m runs until a total of 1200m is covered or until each partner run 3 200m runs.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 1200m Relay Run (200m x 3 each partner)
  • 60 Shoulder to Overhead 135/95
  • 120 KB Swings 55/35
  • 60 Deadlift 225/155
  • 1200m Relay Run (200m x 3 each partner)

*Only one person can work at a time.  For the runs partners will alternate 200m runs until a total of 1200m is covered or until each partner run 3 200m runs.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Banded YTWA x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Depth Jump x 5

Strength:

A) 10 Sets:

  • Snatch

B) 10 Sets:

  • Clean and Jerk

*Let SPEEN & TECHNIQUE dictate load today.  Don’t be greedy and just go for load.  The goal with this training day isn’t to go for broke.  If technique wavers do not go up and do not go over 10 sets.

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Rope Climbs
Additional:
  • Mobility

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