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Saturday, October 10, 2015

10
Oct

Saturday, October 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • Bent Over YTW x 10 ea.

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 150 Wall Ball
  • 100 Pull Ups
  • 100 Shoulder to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Bent Over YTW x 10 ea.

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 200 Wall Ball 20/14
  • 150 Pull Ups
  • 100 Shoulder to Overhead 115/80
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Bent Over YTW x 10 ea.

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 3 Reps @70%
  • Set 2 = 3 Reps @75%
  • Set 3 = 3 Reps @80%
  • Sets 4-5 = 5 Reps @ Drop wt. of 65# if set 3 is above 330#, and 45# if set 3 is below 330#

*Goal to increase 20# each week if 80% is above 330#, and 10# increase if 80% is below 330#.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Lunges x 8 ea.
  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

WOD:
With a Partner Perform For Time:

  • 200 Wall Ball 30/20
  • 150 Chest to Bar Pull Ups
  • 100 Shoulder to Overhead 135/95
Additional:
  • Crossover Symmetry Iron Scap

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