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Tuesday, July 12, 2016

11
Jul

Tuesday, July 12, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

  • 3 Position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
With a 12 Minute Clock:Perform Every 3 Minutes:

  • 200m Run

In Remaining Time Complete AMRAP:

  • 3 Thrusters 95/65
  • 3 Pull Ups
  • 6 Thrusters
  • 6 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups
  • 12…
  • 15…

*After each run begin where you left off.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 80%
  • Sets 4-5 @ 83%

Skill:

Special K’s B-Day WOD:
With a 12 Minute Clock:Perform Every 3 Minutes:

  • 200m Run

In Remaining Time Complete AMRAP:

  • 3 Thrusters 95/65
  • 3 Pull Ups
  • 6 Thrusters
  • 6 Pull Ups
  • 9 Thrusters
  • 9 Pull Ups
  • 12…
  • 15…

*After each run begin where you left off.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Ups x 20
  • Lying Side Raises x 10 ea.
  • Reverse Lunge and Reach on Slider x 6 ea.
  • Low Box Depth Jump to Broad Jump x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 80%
  • Sets 4-5 @ 83%

B) 5 Sets: (Every 90 Seconds)

3 Position Power Clean (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 80%
  • Sets 4-5 @ 83%

C) 4 Sets: (Every 90 Seconds)

Clean Pulls x 3

  • Sets 1-2 @ 95%
  • Sets 3-4 @ 98%

D) 3 Sets:

  • Push Press w/ 2sec pause at top X 3 (Increase load from last week)

Skill:

WOD:
For 15 Minutes: (Every 90 Seconds)

  • 6 Deficit Handstand Push Up + 4 Wt. Pull Ups (Same height and weight a last week)
Additional:
4 Rds For Time:

  • 15 Toe to Bar
  • 15 Ring Dips

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