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Tuesday 140819

18
Aug

Tuesday 140819

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2:30)

B) 5 Sets:

  • Hollow Hold x 20 Seconds
  • Superman Hold x 20 Seconds
  • Scapular Pull Up x 3
  • Strict Pull Ups x 3-5

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean
  • 30 Mountain Climber
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2:30)

B) 2 Sets:

  • ME Strict Handstand Push Up + ME Kipping Handstand Push Up

(If you do not have HSPU, perform 2 sets of seated DB Strict Shoulder Press x 20)

C) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest :50 Seconds

Skill:

WOD:
5 Rds For Time:

  • 10 Hang Power Clean 135/95
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Triple Threat x 10 ea.
  • Plank x 30-45 Seconds
  • Side Plank x 30-45 Seconds

Strength:

A) 5-4-3-2-1 Bench Press (Every 2 Minutes)

B) 2 Sets:

  • ME Strict Handstand Push Up + ME Kipping Handstand Push Up\
  • Rest 90 Seconds

C) 7 Sets:

  • Chest to Bar Pull Ups x 6
  • Rest :50 Seconds

Skill:

WOD
5 Rds For Time:

  • 10 Hang Power Clean 135/95
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

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