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Tuesday, August 1, 2017

31
Jul

Tuesday, August 1, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 5

*Increase 5-10# from 2 Weeks ago

Skill:

Skill:

WOD:
A) 12-9-6 For Time

  • Single Arm DB Push Press Ea
  • Strict Pull Ups

*Perform 1 Wall Climbs Between Each Set

Rest 5 Minutes

B) 12-9-6

  • Dip
  • Kipping Pull Up

*Perform 1 Wall Climbs Between Each Set

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

Bench Press

  • Set 1 = 5 Reps @65%
  • Set 2 = 5 Reps @75%
  • Set 3 = Max Reps @85%

*Percentages based off 90% + 5# of 1RM

Skill:

WOD:
A) 12-9-6 For Time

  • Single Arm DB Push Press Ea
  • Strict Pull Ups

*Perform 2 Wall Climbs Between Each Set

Rest 5 Minutes

B) 15-12-9

  • Ring Dip
  • Kipping Pull Up

*Perform 2 Wall Climbs Between Each Set

 

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Position Power Snatch (Top to Bottom, Up to 75%)

C) 4 Sets:

  • 3 Position Power Clean (Top to Bottom, Up to 75%)

Skill:

WOD:
21-15-9 Each Round For Time:

  • DB Push Press 70/50
  • Ring Dip
  • Chest to Bar Pull Up
  • Strict Pull Up
  • 15 yard Handstand Walk Between Each Set

Rest 3 Minutes Between Sets

 

Additional:
  • Mobility

 

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