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Tuesday, December 20, 2016

19
Dec

Tuesday, December 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • Burpee Step Ups

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • Wall Ball

Rest 3 minutes:

C) AMRAP in 5 Minutes:

  • 10 Second Hollow Tuck Hold
  • 10 Second Arch Hold
  • 3-5 Strict Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
  • Heels on bench/box hip bridge x 20
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • Burpee Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • Squat Clean and Jerk 165/115

Rest 3 minutes:

C) AMRAP in 5 Minutes:

  • Bar Muscle Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
  • Heels on bench/box hip bridge x 20
  • 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
  • Good Morning x 8
  • Bent Knee Hollow Hold x 30 Seconds

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • Burpee Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • Squat Clean and Jerk 165/115

Rest 3 minutes:

C) AMRAP in 5 Minutes:

  • Bar Muscle Ups

 

Additional:
  • Mobility

 

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