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Tuesday, August 8, 2017

7
Aug

Tuesday, August 8, 2017

Workout Intent:

Essentials

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press x 4

*Increase 5 LB from last week

Skill:

Skill:

WOD:
For Time:

40 Row Calories (Buy In)

3 Rds

  • 15 Wall Ball
  • 12 DB Shoulder to Overhead
  • 9 Pull Up

40 Burpee (Cash Out)

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

Bench Press

  • Set 1 = 3 Reps @70%
  • Set 2 = 3 Reps @80%
  • Set 3 = 3+ @90%

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

Skill:

Jessa’s B-Day WOD:
 

For Time:

50 Row Calories (Buy In)

3 Rds

  • 21 Wall Ball
  • 15 DB Shoulder to Overhead
  • 9 Pull Up

50 Burpee (Cash Out)

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

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

B) 4 Sets:

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

Skill:

WOD:
21-15-9 For Time:

  • Wall Ball (30/20)
  • Handstand Push Up
  • L-Pull Up
  • Row Calories
  • 15 yard Handstand Walk

Rest 2 Minutes Between Sets

Additional:
  • Mobility

 

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