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Tuesday, August 18, 2015

17
Aug

Tuesday, August 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 2 Power Clean
  • 4 Strict Pull Ups
  • 6 DB Shoulder Press
  • 8 KB Swings
  • Rest 30 Seconds

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Clean & Jerk 185/125
  • 2 Muscle Up
  • 4 Handstand Push Ups
  • 8 KB Swings
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

B) Gymnastic Conditioning (Perform After WOD)

5 Sets:

  • 3 Strict Chest to Bar Pull Ups + 5 Kipping Chest to Bar Pull Ups

Skill:

WOD:
AMRAP in 20 Minutes:

  • 1 Clean and Jerk 225/155
  • 2 Muscle Ups
  • 4 Handstand Push Up
  • 8 KB Swings 70/55
Additional:
  • 10 Minutes Mobility

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