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Tuesday, February 23, 2016

22
Feb

Tuesday, February 23, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

4 Sets: (EMOM)

  • Power Clean x 2 @70%

Skill:

WOD:
AMRAP in 7 Minutes:

  • 10 KB Goblet Squat
  • 5 Burpee
  • 10 KB Swing
  • 5 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @70%

B) 3 Sets:

  • Back Squat x 3 @70%
  • Bent Over DB Row x 12 @3131

Skill:

WOD:
AMRAP in 7 Minutes:

  • 10 Thrusters 95/65
  • 5 Bar Facing Burpee
  • 10 Hang Power Snatch 95/65
  • 5 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @70%

B) 3 Sets:

  • Back Squat x 3 @70%
  • Bent Over DB Row x 12 @3131

C) 4 Sets:

  • Push Press + Push Jerk + Split Jerk @60% of 1 RM Clean and Jerk

Skill:

WOD:
AMRAP in 7 Minutes:

  • 10 Thrusters 95/65
  • 5 Bar Facing Burpee
  • 10 Hang Power Snatch 95/65
  • 5 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

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