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Tuesday, January 13, 2015

12
Jan

Tuesday, January 13, 2015

Essentials

Strength/Skill:
Warm Up:

  • Banded Shoulder Activation

Strength:

3 Sets: (Perform after WOD)

  • Stationary Dip Support Hold x 25-40 Seconds
  • Max Push Ups

Skill:

WOD:
In Teams of 2 Perform 5 Rounds each of:

  • 5 Power Clean
  • 10 Burpees
  • 15 KB Swings
  • 20 Wall Balls

*one athlete completes a full round while the other rests, then switch.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Banded Shoulder Activation

Strength:

3 Sets: (Perform after WOD)

  • Wt. Stationary Dip x 6-8
  • Elevated Push Up x Max Effort minus 2-3 Reps

Skill:

WOD:
In Teams of 2 Perform 5 Rounds each of:

  • 5 HSPU
  • 10 Power Clean 135/95
  • 15 Burpees
  • 20 KB Swings 55/35
  • 25 Wall Balls 20/14

*one athlete completes a full round while the other rests, then switch.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Banded Shoulder Activation

Strength:

7 Sets: (EMOM)

  • Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
  • Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
  • Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
  • Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
  • Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
  • Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
  • Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks, 185/135

If these loads are a little aggressive.  Scale appropriately to perform this sequence.

Skill:

WOD:
In Teams of 2 Perform 5 Rounds each of:
  • 5 Strict HSPU
  • 10 Power Clean, 135/95
  • 15 Burpees
  • 20 KB Swings 55/35
  • 25 Wall Balls, 20/14

*one athlete completes a full round while the other rests, then switch.

Additional:
  • 10 Minutes Mobility

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