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Saturday, June 27, 2015

26
Jun

Saturday, June 27, 2015

Schedule Reminder:  There will be One FUN filled WOD today at 8:30, the 9:45 is cancelled sorry for any inconvenience.

Essentials

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press
  • AMRAP Thruster
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

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

2 Sets:

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

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 95/65
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:

Competition

Strength/Skill:
Warm Up: 

2 Sets:

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

2 Sets:

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

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk (Build over the course of the 8 sets)

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

B) 3 Sets: (Perform After WOD)

  • DB Rollback Extensions x 12

Skill:

WOD:
In Teams of 4 Perform For Max Reps in 20 Minutes:

  • AMRAP Bench Press 185/125
  • AMRAP Thruster 115/75
  • 200m Run
  • Rest

*Partners will cycle through each movement.  For example Athlete 1 will start on Bench Press, Athlete 2 on Thrusters, Athlete 3 Runs, and Athlete 4 Rests.  Once athlete 3 completes the 200m run all athletes will rotate to the next station.  1 goes to thrusters, 2 goes to run 3 goes to rest/spot and 4 goes to bench press.

Additional:
  • 10 Minutes Mobility

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