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Tuesday, December 13, 2016

12
Dec

Tuesday, December 13, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 3 Sets:

AMRAP in 5 minutes:

  • 7 Wall Ball
  • 7 Supine Row
  • 7 Burpee

Rest 5 Minutes Between Sets

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 3 Sets:

AMRAP in 5 minutes:

  • 7 Thrusters 75/55
  • 7 Pull Ups
  • 7 Over Bar Burpee

Rest 5 Minutes Between Sets

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

A) 5 Sets:

  • 3 Pos. Power Snatch (Floor, Below Knee, Above the Knee)

B) 5 Sets:

  • 3 Pos. Power Clean (Floor, Below Knee, Above the Knee)

Perform After WOD

C) 3 Sets:

  • Back Rack Reverse Lunges x 12 ea. @ 33% of 10RM Sumo Deadlift

 

Skill:

WOD:
 3 Sets:

AMRAP in 5 minutes:

  • 7 Thrusters 75/55
  • 7 Pull Ups
  • 7 Over Bar Burpee

Rest 5 Minutes Between Sets.

*Goal is to get more then 1 round per minute and hold that pace.  Score each set individually.

Additional:
  • Mobility

 

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