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Tuesday 140916

15
Sep

Tuesday 140916

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • 1A) DB Bench Press x 10
  • 1B) Plank Hold x 45-60 Seconds

Skill:

WOD:
AMRAP in 15:

  • 30 Wall Balls
  • 30 Mountain Climbers
  • 25 Step Ups
  • 25 Sit Ups
  • 20 Burpee
  • 20 KB Swings
  • 15 DB Shoulder to Overhead
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Rounds NOT for time of: (Perform After WOD)

  • 400-300-200-100m Row
  • 5 Bench Press 225/135
  • 10 Bent Over Barbell Row 155/95
  • 15 GHD Sit Ups

*Perform 400m Row, 5 BP, 10 BOBR, 15 GHDSU. Then 300m Row, 5 BP, 10 BOBR, 15 GHDSU and so on.

Skill:

WOD:
“Open Test”

AMRAP in 20 of:

  • 50 Wall Balls
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Snatches  145/100
  • 10 Muscle Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 5 Sets:

  • Narrow Grip Overhead Squat x 3 @ 3311

This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.

Skill:

WOD
“Open Test”

AMRAP in 20 Minutes:

  • 50 Wall Balls 20/14
  • 50 Double Unders
  • 40 Box Jumps 24/20
  • 40 Toe to Bar
  • 30 Chest to Bar Pull Ups
  • 30 Burpees
  • 20 Power Cleans 145/100
  • 20 Shoulder to Overhead 145/100
  • 10 Snatches 145/100
  • 10 Muscle ups
Additional:
  • 10 Minutes Mobility

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