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Tuesday, May 12, 2015

11
May

Tuesday, May 12, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded ATYT x 8 ea.

Strength:

Skill:

WOD:
A) For Time:

  • 15-20 Power Snatch
  • 1-2 Rope Climb/6-10 Strict Pull Ups

B) 5 Rds For Time:

  • 3 Burpee Pull Up
  • 1 Squat Clean

*Goal to increase load on cleans

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded ATYT x 8 ea.

Strength:

Skill:

WOD:
A) 3 Rds For Time:

  • 25 Power Snatch 75/55
  • 3 Rope Climbs

B) For Time:

  • 3 Muscle Up
  • 1 Squat Clean 185/125
  • 3 Muscle Up
  • 1 Squat Clean 205/135
  • 3 Muscle Up
  • 1 Squat Clean 225/145
  • 3 Muscle Up
  • 1 Squat Clean 235/160
  • 3 Muscle Up
  • 1 Squat Clean 245/165
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Banded ATYT x 8 ea.

Strength:

5 Sets: (EMOM)

(3 Seconds Concentric Pull to Knee, 1 second isometric hold then Chinese Snatch Pull, then 5 seconds eccentric to knees, 1 second isometric hold then Snatch)

(Goal is to increase load 10# if 70% is above 220#, 5# if 70% is below 220# each week)

Skill:

WOD:
A) 3 Rds For Time:

  • 25 Power Snatch 75/55
  • 5 Rope Climbs

B) For Time:

  • 3 Muscle Up
  • 1 Squat Clean 205/135
  • 3 Muscle Up
  • 1 Squat Clean 225/145
  • 3 Muscle Up
  • 1 Squat Clean 245/155
  • 3 Muscle Up
  • 1 Squat Clean 255/165
  • 3 Muscle Up
  • 1 Squat Clean 265/175
Additional:
  • 10 Minutes Mobility

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