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Tuesday, May 19, 2015

18
May

Tuesday, May 19, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Banded ATYT x 8 ea.

Strength:

Skill:

WOD:
 

A) 4 Sets: (EMOM)

  • 12 KB Swings

1 Minute Rest

B) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

  • 12 KB Swings

1 Minute Rest

D) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

  • 12 KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded ATYT x 8 ea.

Strength:

Skill:

WOD:
A) 4 Sets: (EMOM)

  • 5 Touch and Go Snatches (Power or Full)

1 Minute Rest

B) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

  • 3 Touch and Go Snatches

1 Minute Rest

D) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

  • 1 Snatch
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) 4 Sets: (EMOM)

  • 5 Touch and Go Snatches (Power or Full)

1 Minute Rest

B) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

C) 4 Sets: (EMOM)

  • 3 Touch and Go Snatches

1 Minute Rest

D) AMRAP in 4 Minutes:

  • 3 Burpee
  • 6 Box Jump Overs
  • 9 Wall Balls

1 Minute Rest

E) 4 Sets: (EMOM)

  • 1 Snatch
Additional:
  • 10 Minutes Mobility

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