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Tuesday, October 18, 2016

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Tuesday, October 18, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor)

Skill:
WOD:
3 Rds For Reps:AMRAP in 5 Minutes:

  • 10 Pull Ups
  • 20 Double Unders
  • 10 Power Clean
  • 20 Sit Ups

Rest 2 Minutes between AMRAPs and restart where you left off.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:
WOD:
3 Rds For Reps:AMRAP in 5 Minutes:

  • 5 Bar Muscle Ups
  • 20 Double Unders
  • 10 Power Clean 95/65
  • 20 Sit Ups

Rest 2 Minutes between AMRAPs and restart where you left off.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

A)5 Sets: (Every 90 Seconds)

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

B) 5 Sets: (Every 90 Seconds)

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:
WOD:
3 Rds For Reps:AMRAP in 5 Minutes:

  • 5 Bar Muscle Ups
  • 10 Triple Unders
  • 15 Power Clean 95/65
  • 20 GHD Sit Ups

Rest 2 Minutes between AMRAPs and restart where you left off.
Additional:
Floor level reverse plank hold x 30 seconds hold/30 seconds rest x 3 minutesthen

EMOM 8 Minutes

Minute 1 = 5-8 Rope Pull Ups

Minute 2 = 5-8 Toes to Hand on Rope

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