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Tuesday, June 27, 2017

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Tuesday, June 27, 2017

Workout Intent:  Upper Body pushing and pulling strength.  Weight should be light enough for you to perform at least 12-15 unbroken reps when fresh.  Work with your partner, focus on good technique and proper foot technique on the rope.  Comp loading increases from last week, besides the pull ups.  On the burpee pull ups focus on smooth reps.  

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

Skill:

  • Rope Climb
WOD:
With a Partner Complete For Time:

  • 48 Bench Press 155/105
  • 8 Rope Climbs
  • 36 Bench Press
  • 6 Rope Climbs
  • 24 Bench Press
  • 4 Rope Climbs
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Push Up Shoulder Taps x 5 ea.
  • Ring W’s x 8
  • Ring T’s x 8
  • Supine Row x 8
  • Behind the Neck Shoulder Press x 8

Strength:

A) 5 Sets:

  • Behind the Neck Jerk x 3 (Up to today’s 3RM)

B) 4 Sets:

  • 2 Power Snatch off Blocks + Power Snatch from floor (Up to 75%)

Skill:
WOD:
AMRAP in 20 minutes:

3-2-1 (Repeat)

  • Bench Press @ 85% of 1 RM
  • Wt. Pull Up @25% of BW

*Perform 5 Burpee Pull Ups After Each Set.
Additional:
For Time: (8 Minutes Cap.  Focus on quality reps, it’s OK to get Capped here)

  • 150 V-Ups

*EMOM 1-2 Rope Climbs, start with rope climbs.

 

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