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Tuesday, November 3, 2015

2
Nov

Tuesday, November 3, 2015

Congrats to Greg and his Men’s Competitive Soccer team for their undefeated season and Championship!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

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

Skill:

WOD:
“Team Ghost”In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
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:
“Team Ghost”In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
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:
“Team Ghost”In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
Additional:
  • Mobility

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