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Tuesday, March 1, 2016

29
Feb

Tuesday, March 1, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

4 Sets: (EMOM)

  • Power Clean x 2 @70%

Skill:

WOD:
A) 3 Rds For Time:

  • 200m Run
  • 15 Deadlift
  • 9 Toe to Bar

Rest 5 Minutes:

B) 3 Rds For Time:

  • 50 Double Unders
  • 9 Hang Power Clean
  • 15 Back Squat (From Rack)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

Skill:

Kyra’s B-Day WOD:
A) 3 Rds For Time:

  • 200m Run
  • 18 Deadlift 185/125
  • 12 Toe to Bar

Rest 5 Minutes:

B) 3 Rds For Time:

  • 50 Double Unders
  • 12 Hang Power Clean 115/75
  • 21 Back Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

C) 4 Sets:

  • Push Press + Push Jerk + Split Jerk @65% of 1 RM Clean and Jerk

Skill:

WOD:
A) 3 Rds For Time:

  • 200m Run
  • 18 Deadlift 225/155
  • 12 Toe to Bar

Rest 5 Minutes:

B) 3 Rds For Time:

  • 75 Double Unders
  • 12 Hang Power Clean 135/95
  • 21 Back Squat
Additional:
  • 10 Minutes Mobility

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