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Saturday, September 3, 2016

2
Sep

Saturday, September 3, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

150m Farmers Carry

6 Rds:

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups

150m Farmers Carry

4 Rds

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups

150m Farmers Carry

2 Rds

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform For Time:

150m Farmers Carry

6 Rds:

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups

150m Farmers Carry

4 Rds

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups

150m Farmers Carry

2 Rds

  • 20 MB Sit Up Tosses
  • 15 MB Push Ups (5 w/rt hand on ball + 5 w/LT hand on ball + 5 with both)
  • 10 MB Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

Snatch (Squat) x 3

  • Set 1 = 80%
  • Set 2 = 83%
  • Set 3 = 85%
  • Set 4 = 87%
  • Set 5 = 90%

B) 3 Sets:

  • TnG Squat Snatch x 3 @ 70%

C) 5 Sets:

Jerk x 3

  • Set 1 = 80%
  • Set 2 = 83%
  • Set 3 = 85%
  • Set 4 = 87%
  • Set 5 = 90%
D) 5 Sets:
Clean (Squat) x 3

  • Set 1 = 80%
  • Set 2 = 83%
  • Set 3 = 85%
  • Set 4 = 87%
  • Set 5 = 90%

D) 4 Sets:

Below Knee Clean Pull x 5

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

F) 3 Sets:

  • Behind the Neck Shoulder Press x 8

Skill:

WOD:
Additional:
  • Mobility

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