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Tuesday, November 10, 2015

9
Nov

Tuesday, November 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • 5 Shoulder Press + 3 Push Press
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 4 Complete 5 Rds:

  • Minute 1 = 15/12 Calorie Row
  • Minute 2 = 15 Burpee
  • Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
  • Minute 4 = 15 Toe to Bar
Additional:
  • CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

4 Sets:

  • 5 Shoulder Press + 3 Push Press
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 4 Complete 5 Rds:

  • Minute 1 = 15/12 Calorie Row
  • Minute 2 = 15 Burpee
  • Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
  • Minute 4 = 15 Toe to Bar
Additional:
  • CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Deficit Snatch Grip Deadlift + Low Hang Snatch x 2 @65%

B) 4 Sets: (EMOM)

  • Clean x 3 @70%

C) 3 Sets:

  • 5 Shoulder Press + 3 Push Press
  • Romanian Deadlift x 5

Skill:

WOD:
In Teams of 4 Complete 5 Rds:

  • Minute 1 = 15/12 Calorie Row
  • Minute 2 = 15 Burpee
  • Minute 3 = 150m Run (Shuttle Opinion Maybe available depending on weather)
  • Minute 4 = 15 Toe to Bar
Additional:
  • Mobility

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