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Saturday, May 2, 2015

2
May

Saturday, May 2, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Push Ups
  • 6 Power Clean
  • 1 Rope Climb (4 Strict Pull Ups)
  • 30yrd Sled Push (15 out/back)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 @ 100-105%

Perform After WOD

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Ups
  • 10 Power Clean 135/95
  • 1 Rope Climb
  • 30yrd Sled Push (15 out/back)
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 7 Sets: (EMOM)

  • 3-5 Muscle Ups

B) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 @ 100-105%

Perform After WOD

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Push Ups
  • 10 Power Clean 135/95
  • 1 Legless Rope Climb
  • 30yrd Sled Push (15 out/back)
Additional:
  • 10 Minutes Mobility

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