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Tuesday, January 19, 2016

18
Jan

Tuesday, January 19, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength:

3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift
  • Walking Lunges x 8-10 ea

Skill:

WOD:
5 Rounds Each For Time:

  • 6 Push Ups
  • 9 Power Clean
  • 12 Burpees
  • 15 Kettlebell Swings
  • 18 Wallball Shots
  • 3 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength:

Perform After WOD

A) 4 Sets:

  • Front Squat x 2 @80%

*Goal to increase at least 10# each week if working sets are above 330#, and at least 5# each week if working Sets are below 330#.

B) 3 Sets:

  • Stiff Legged Deadlift x 8 @60% of 1 RM Deadlift

Skill:

WOD:
5 Rounds Each For Time:

  • 5 Handstand Push Ups/ 10 Push Ups
  • 10 Power Clean 135/95
  • 15 Burpees
  • 20 Kettlebell Swings 55/35
  • 25 Wallball Shots 20/14
  • 3 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Push Up Shoulder Taps x 10 ea.
  • Wall Walk x 2
  • Wall Facing Handstand Hold x 20-30 Seconds
  • Forward Roll x 2-4

Strength:

Perform After WOD

A) 6 Sets:

Snatch x 1

  • Set 1 = 60%
  • Set 2 = 65%
  • Set 3 = 70%
  • Set 4 = 75%
  • Set 5 = 80%
  • Set 6 = 85%

*Goal to increase load each week by at least 10# if set 4 is above 220#, and at least 5# each week if set 4 is below 220#.

Perform After WOD

B) 3 Set: (Every 75 Seconds)

  • Back Squat x 3 @70%

*Goal to increase at least 10# if 70% is above 330#, and at least 5# each week if 70% is below 330#

Skill:

 

WOD:
5 Rounds Each For Time:

  • 5 Handstand Push Ups/ 10 Push Ups
  • 10 Power Clean 135/95
  • 15 Burpees
  • 20 Kettlebell Swings 55/35
  • 25 Wallball Shots 20/14
  • 3 Minute Rest
Additional:
  • 10 Minutes Mobility

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