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Saturday, November 28, 2015

28
Nov

Saturday, November 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • 15 Seconds Series

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 30 Pull Ups
  • 50 KB Swings
  • 30 Dips
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

Perform After WOD

A) 4 Sets:

  • Push Jerk/Split Jerk x 2

B) 3 Sets:

  • Bent Over DB Lateral Raise x 15

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 30 Pull Ups
  • 30 Hang Power Snatch 75/55
  • 30 Dips
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • 15 Second Series

Strength:

(Perform After WOD)

A) 4 Sets: (Every 90 Seconds)

  • Snatch From Blocks x 3 @60%

B) 4 Sets: (Every 90 Seconds)

  • Jerk From Blocks x 2 @85% (Pause for 2 Seconds in receiving Position)

C) 3 Sets: (Every 2 Minutes)

  • Pause Front Squat x 3 @70% (Tempo=2311)

*Goal to increase 20# each week if working weight is above 330# and 10# increase if below 330#.

  • Bent Over DB Lateral Raise x 15

Skill:

WOD:
With a Partner Complete AMRAP in 12 Minutes:

  • 30 Chest to Bar Pull Ups
  • 30 Hang Power Snatch 75/55
  • 30 Strict Ring Dips 
Additional:
  • Mobility

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