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Tuesday, August 23, 2016

22
Aug

Tuesday, August 23, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts
  • 50 Dips
  • 10 rope climbs/3 Pull Ups + 3 Knee to Elbow
  • 100 Air Squat
  • 100 Hand Release Push Up
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

Skill:

WOD:
With a Partner Perform For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 Rope Climb
  • 50 Pistol
  • 100 Hand Release Push Up
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Slides x 10
  • Seated External Rotation w/elbow on knee x 10
  • Band Pull a Parts x 20
  • Clapping Push Up/Seated MB Chest Pass x 5

Strength:

A) 4 Sets:

  • Push Press x 6 @ 60% of 1 RM
B) 4 Sets:
  • 2 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats (3 Set hold in bottom) build to 60% of 1 RM Snatch Over 4 Sets

Skill:

WOD:
For Time:
  • 100 Dead Lifts 185/125
  • 50 Ring Dips
  • 10 rope climbs
  • 50 Pistol (Alt)
  • 100 Hand Release Push Up
Additional:
  • Mobility

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