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Tuesday, July 28, 2015

27
Jul

Tuesday, July 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch
  • 2 Rds of 3 Pull Ups, 6 Push Up, 9 Air Squats
  • 1 Rope Climb

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch
  • 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

A) 8 Sets: (EMOM)

  • Muscle Up x 1-5

*Use this time to focus on improving your mechanics and technique.  If there is an area that you need to work on use this to improve it (Hollow Position, Swing, Turn over, kip in dip, ect…)

B) 2 Sets:

Skill:

WOD:
6 Rds For Time:

  • 3 Power Snatch 155/105
  • 2 Rds of Cindy (5 Pull Ups, 10 Push Up, 15 Air Squats)
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

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