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Saturday, October 1, 2016

1
Oct

Saturday, October 1, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform:A) AMRAP in 10 Minutes:

  • 5 Handstand Push Up/Hand Release Push Up
  • 10 Single Arm DB Snatch (Alt 5/5)
  • 20 Double Unders

Rest 3 Minutes

B) AMRAP in 10 Minutes:

  • 40 yard Farmers Carry
  • 8 Inverted Barbell Row
  • 5 Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform:A) AMRAP in 10 Minutes:

  • 5 Handstand Push Up/Hand Release Push Up
  • 10 Single Arm DB Snatch (Alt 5/5) 50/35
  • 20 Double Unders

Rest 3 Minutes

B) AMRAP in 10 Minutes:

  • 40 yard Farmers Carry 70/55
  • 8 Inverted Barbell Row
  • 5 Deadlift 255/175
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 8 Sets:Snatch (Squat)

  • Set 1 = 2 Reps @ 80%
  • Set 2 = 2 Reps @ 85%
  • Set 3 = 1 Reps @ 90%
  • Set 4 = 1 Reps @ 93%
  • Set 5 = 1 Reps @ 95%
  • Set 6 = 1 Reps @ 98%
  • Set 7 = 1 Reps @ 100%
  • Set 8 = 1 Reps @ 100+% (If you make set 7)

*Do Not Perform More Then 8 Sets.

B) 8 Sets:

Clean & Jerk

  • Set 1 = 2 Reps @ 80%
  • Set 2 = 2 Reps @ 85%
  • Set 3 = 1 Reps @ 90%
  • Set 4 = 1 Reps @ 93%
  • Set 5 = 1 Reps @ 95%
  • Set 6 = 1 Reps @ 98%
  • Set 7 = 1 Reps @ 100% (If you make set 7)
  • Set 8 = 1 Reps @ 100+%

C) 4 Sets:

Clean Pull x 5

  • Set 1 = 90%
  • Set 2 = 95%
  • Set 3 = 100%
  • Set 4 = 100%

D) 3 Sets:

  • Seated Shoulder Press x 5 (AHAP)

E) 10 Sets: (5 Sets Each, Alternating Movements)

  • Minute 1 = 6 TnG Deadlift @ 50% of 1RM Deadlift
  • Minute 2 = 6 Push Press @ 50% of 1RM Push Press
Additional:
  • Mobility

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