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Saturday, May 6, 2017

5
May

Saturday, May 6, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

A) 2 Rds Each

  • 300m Run

AMRAP

  • 5 Pull Up
  • 5 DB Snatch Each 40/25

*For the Snatch athletes do not need to alternate hands

B) 3 Rds

  • 200m Run

AMRAP

  • 8/5 Push Up
  • 5 DB Thrusters 45/25

C) 4 Rds (Each)

  • 60 yard Sled/Plate Push (15 yards x 4)

AMRAP

  • 5 KB Swing 55/35
  • 5 Split Squat Switch Each

*For each section of work, each partner will perform the given run that amount of times.  For example in part A, both partners will run 300m twice.  For part B, both partners will run 200m 3 times, and for part C both partner will perform the 60 yard sled/plate push 4 times. Part how is running will be the time keeper as to when to switch work. Partners will pick up where other partner left off in the AMRAP.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Alisa’s B-Day WOD:
With a Partner Perform For Time:

A) 2 Rds Each

  • 300m Run

AMRAP

  • 5 Pull Up
  • 5 DB Snatch Each 45/25

*For the Snatch athletes do not need to alternate hands

B) 3 Rds

  • 200m Run

AMRAP

  • 8/5 Push Up
  • 5 DB Thrusters 40/25

C) 4 Rds (Each)

  • 60 yard Sled/Plate Push (15 yards x 4)

AMRAP

  • 5 KB Swing 55/35
  • 5 Split Squat Switch Each

*For each section of work, each partner will perform the given run that amount of times.  For example in part A, both partners will run 300m twice.  For part B, both partners will run 200m 3 times, and for part C both partner will perform the 60 yard sled/plate push 4 times. Part how is running will be the time keeper as to when to switch work. Partners will pick up where other partner left off in the AMRAP.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) + 2 Split Jerk (Work up to 80%)

*perform all 3 positions of power clean then perform Jerks

B) 4 Sets:

3 Behind the neck Snatch Grip Push + 3 Overhead Squat (Work up to heavy for the day)

Perform After WOD

C) 1 Set:

  • 60 Barbell Curls @ 30-40% of BW
  • 60 Laying Barbell Skull Crushers

Skill:

WOD:
3 Rds For Total Reps:

20 seconds work/60 seconds rest

  • Power Clean 95/65
  • Push Press
  • Split squat switch w/bar on back

*The bouts of work are meant to pull out max effort for 20 seconds, how many reps can you get in that time (make sure range of motion it LEGIT).  Rest 1 minute between movements, score is total reps completed throughout 3 rounds.

Additional:
  • Mobility

 

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