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Saturday, May 9, 2015

9
May

Saturday, May 9, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 6-8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 6-8
  • Sit Up x 10
  • Overhead Band Pull a Part x 6-8
  • Sit Up x 10

Strength:

A) 2 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 40-45% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

WOD:
5-4-3-2-1 For Time

  • Deadlift
  • Bench Press
  • Burpee Pull Up

May choose to perform this in teams of up to 3 athletes.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 2 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 40-45% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
5-4-3-2-1 For Time

  • Deadlift 315/205
  • Bench Press 205/135
  • Muscle Up

May choose to perform this in teams of up to 3 athletes.

Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 2 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 40-45% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
5-4-3-2-1 For Time

  • Deadlift 335/235
  • Bench Press 225/155
  • Muscle Up
Additional:
  • 10 Minutes Mobility

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