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Tuesday, April 26, 2016

25
Apr

Tuesday, April 26, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 15 Clean & Jerks
  • 15 Box Jumps
  • 15 Wall Ball
  • 15 Hang Snatch
  • 15 Box Jumps
  • 15 Wall Ball
  • 15 Squat Cleans
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 20 Clean & Jerks 115/75#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Hang Snatch, 75/55#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Squat Cleans, 115/75#
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

Sumo Deadlift

  • Take 4-5 Sets Build to 3 RM
  • Then perform 2 Sets of 5 @ Drop Wt. of 45# if 3 RM is above 440# and drop 35# if 3 RM is below 440#.

B) 2 Sets:

  • Shoulder Tap Push-Ups x 10

C) 3 Sets:

  • 1 Arm Farmer’s Carry x 80 yrds

D) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
2 Rounds for time of:
  • 20 Clean & Jerks 135/95#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Hang Snatch, 95/65#
  • 20 Box Jumps, 24/20
  • 20 Wall Ball, 20/14#
  • 20 Squat Cleans, 135/95#
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

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