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Tuesday, April 28, 2015

27
Apr

Tuesday, April 28, 2015


Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
“Team Fight Gone Bad”

In Teams of 5 Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
“Team Fight Gone Bad”

In Teams of 5 Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories
  • 1 Minute Rest
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

  • High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

WOD:
A) “Team Fight Gone Bad”

In Teams of 5 Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories

Rest 3 Minutes:

B) For Time:

  • 10 Snatches 165/115
  • 10 Snatches 185/125
  • 10 Snatches 205/140

*Snatches Can be Full or Power

Additional:
  • 10 Minutes Mobility

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