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Saturday, November 26, 2016

26
Nov

Saturday, November 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 100 Wall Ball
  • 100 Toe to Bar/V-Ups
  • 100 Power Clean

*One partner may work at.  While athlete is working on given movement 1 athlete will perform 20 yard sled push, while the third athlete rests.  When the athlete performing the sled push finishes the 20 yards athletes will rotate.  Wall Ball, Toe to bar or clean goes to sled push, sled push goes to rest.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 100 Wall Ball
  • 100 Toe to Bar
  • 100 Power Clean 165/110

*One partner may work at.  While athlete is working on given movement 1 athlete will perform 20 yard sled push, while the third athlete rests.  When the athlete performing the sled push finishes the 20 yards athletes will rotate.  Wall Ball, Toe to bar or clean goes to sled push, sled push goes to rest.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • 2 Clean + 3 Jerks (Building)

B1) 4 Sets: (Every 90 Seconds)

  • Clean Pull x 5 @90,95,100,105%

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 100 Wall Ball
  • 100 Toe to Bar
  • 100 Power Clean 185/125

*One partner may work at.  While athlete is working on given movement 1 athlete will perform 20 yard sled push, while the third athlete holds plank hold on rings.  When the athlete performing the sled push finishes the 20 yards athletes will rotate.  Wall Ball, Toe to bar or clean goes to sled push, sled push goes to rest.

Additional:
  • Mobility

 

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