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Tuesday, March 24, 2015

23
Mar

Tuesday, March 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

A) 5 Sets: (EMOM)

  • Power Clean x 2

B) 2 Sets:

  • Bent Over Barbell Row x 6-8
  • Inverted Row x 10-12

Skill:

WOD:
AMRAP in 15 Minutes:

  • Minute 1 = :30 Seconds 10yrd Shuttle Run
  • Minute 2 = :30 Seconds Sit Up
  • Minute 3 = :30 Seconds KB Swings
Additional:
  • 10 Minutes Mobility

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