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Saturday, March 14, 2015

13
Mar

Saturday, March 14, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (EMOM)

  • Power Clean x 2

Skill:

WOD:
For Time:3 Rds:

  • 20 Anchored Wt. Sit Up
  • 15 Hang Power Clean
  • 10 Single Arm Alt. DB Snatch

Then:

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

  • Power Clean x 2

B) 3 Sets: (Optional Perform After WOD)

  • RDL x 8
  • Bent Over Barbell Row x 8
  • Wt. Supinated Grip Pull Up x 8
  • Good Mornings x 8

Skill:

WOD:
For Time:3 Rds:

  • 20 Anchored Wt. Sit Up
  • 15 Hang Power Clean 115/80
  • 10 Single Arm Alt. DB Snatch 70/45

Then:

  • 1 Mile Run
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

  • Power Clean x 2

B) 3 Sets: (Perform After WOD)

  • RDL x 8
  • Bent Over Barbell Row x 8
  • Wt. Supinated Grip Pull Up x 8
  • Good Mornings x 8

Skill:

WOD:
For Time:3 Rds:

  • 20 Anchored Wt. Sit Up
  • 15 Hang Power Clean 135/95
  • 10 Single Arm Alt. DB Snatch 100/70

Then:

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

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