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Tuesday 141209

8
Dec

Tuesday 141209

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Wall Facing Handstand Hold/Waiter Hold x 25-40 Seconds
  • L-Sit/Plank Hold x 10.10.10  (hold for 10 seconds, rest for 5, repeat until you’ve accumulated 30 seconds of hold)/30 Seconds
  • Jump Rope x 30 Seconds

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Dip/Ring Support Hold x 5-10 sec each position (Full Extension, 1/2 Dip, Full Dip)
  • Side Plank x 20 Seconds

Skill:

WOD:
 AMRAP in 5 minutes:

  • 5 Push-Ups
  • 5 Sit Up
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 3 minutes of:

  • KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Handstand Walk/Wall Facing Handstand Hold x 10-15 yrds/25-40 Seconds
  • L-Sit x 10.10.10  (hold for 10 seconds, rest for 5, repeat until you’ve accumulated 30 seconds of hold)
  • Double-Unders x 30 Seconds

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Dip/Ring Support Hold x 5-10 sec each position (Full Extension, 1/2 Dip, Full Dip)
  • Side Plank x 20 Seconds

Skill:

WOD:
AMRAP in 5 minutes:

  • 5 Handstand Push-Ups
  • 5 Toe to Bar
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 3 minutes of:

  • KB Swings 55/35

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Handstand Walk x 10-15 yrds
  • L-Sit x 15.15.15  (hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
  • UB Double-Unders x 40-50 (no more than two attempts per set)

Strength:

A1) 6 Sets: (Every 90 seconds)

  • Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets: (Every 90 seconds)

Hang Snatch + Snatch

  • Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
  • Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
  • Sets 5-6 – 85%
  • Sets 7-8 – 90%

B) 5 Sets: (Every 2 Minutes)

  • Unsupported Seated DB Shoulder Press x 5

(sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes

Skill:

WOD:
Complete as many rounds and reps as possible in 5 minutes of:

  • 5 Strict Handstand Push-Ups
  • 5 Toe to Bar
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 4 minutes of:

  • 55/35 lb Dumbbell Man-Makers

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:
  • 10 Minutes Mobility

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