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Tuesday, May 10, 2016

9
May

Tuesday, May 10, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
For Time:

  • 75 Straight Legged Sit Up
  • 150 Double Unders
  • 50 Sumo Deadlift High Pull
  • 50 Box Jump Overs
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
For Time:

  • 75 Straight Legged Sit Up
  • 150 Double Unders
  • 50 Sumo Deadlift High Pull 95/65
  • 50 Box Jump Overs
Additional:
2 Sets:

  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

Sumo Deadlift

  • Take 4-5 Sets Build to 3 RM
  • Then perform 2 Sets of 5 @ Drop Wt. of 45# if 3 RM is above 440# and drop 35# if 3 RM is below 440#.

B) 2 Sets:

  • Shoulder Tap Push-Ups x 10

B) 3 Sets:

  • 1 Arm Farmer’s Carry with weight you established an 80-100 meter max during testing x 80-100 yrds

C) 2 Sets

  • Upper Extremity Nerve Floss x 10

Skill:

WOD:
For Time:

  • 50 GHD Sit Ups
  • 50 Triple Unders
  • 50 Sumo Deadlift High Pull 115/75
  • 50 Box Jump Overs 24/20
Additional:
  • 2 Sets:
  • GHD Sit Up x 10
  • Iso Back Ext. Hold x :30 Seconds

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