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Saturday, October 23, 2016

22
Oct

Saturday, October 23, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 800m Run w/Medball
  • 150 Wall Balls
  • 600m Run w/Plate
  • 150 Plate Ground to Overhead
  • 400m Farmers Carry
  • 150 KB Swings
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 800m Run w/Medball
  • 150 Wall Balls
  • 600m Run w/Plate
  • 150 Plate Ground to Overhead
  • 400m Farmers Carry
  • 150 KB Swings
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets:

Snatch (Squat)

  • Triples up to 80%,¬†followed by a single at 85% and 90%¬†

B) 8 Sets:

  • 2 Below the Knee Hang Clean + 2 Jerks (Build to today’s heavy complex)

C) 4 Sets:

  • Above the Knee Hang Clean Pull x 5

D) 3 Sets:

  • Alternating DB Shoulder Press x 8
  • Chinese Single Arm Bent Over Row x 10 ea.
  • Face Pulls x 15

Skill:

WOD:
Optional Metcon:

  • 50 Anchored Wt. Sit Up
  • 750m Row
  • Rest 1 Minute
  • 75 Wt. Pull Ups 30/20
  • 400m Run
  • Rest 1 Minute
  • 100 Wt. Parallete Push Ups 30/20
  • 50 Cal Airdyne
Additional:
  • Mobility

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