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Tuesday, July 26, 2016

25
Jul

Tuesday, July 26, 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) x 2

Skill:

WOD:
3 Rds For Time:

  • 6 Hang Power Clean
  • 12 Push Up
  • 6 Hang Power Clean
  • 12 Pull Up
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: (EMOM)

  • 3 position Power Snatch (High Hang, Above Knee, Floor)  @ 70%

Skill:

Roman’s B-Day WOD:
3 Rds For Time:

  • 10 Hang Power Clean 105/70
  • 20 Push Up
  • 10 Hang Power Clean
  • 20 Pull Up
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: (EMOM)

  • 3 position Power Snatch (High Hang, Above Knee, Floor) @70%

B) 5 Sets: (EMOM)

  • 3 Position Power Clean (High Hang, Above Knee, Floor) @70%

C) 4 Sets:

  • Clean Pulls x 2 @80%

D) In 6 Sets or Less Build to 2RM:

  • Push Press

Skill:

WOD:
For Time:

  • 40 Deficit Handstand Push Up + 30 Weight Pull Ups

*Same height and load as last week

Additional:
A) EMOM x 6

  • Strict Pull Ups

*Score is leat number or reps done in any minute

Rest 2 Minute

B) AMRAP in 6 Minutes

  • 1 Rope Climb
  • 15 Sit Up
  • 20 Air Squat

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