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Tuesday, October 27, 2015

27
Oct

Tuesday, October 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

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

Skill:

WOD:
AMRAP in 16 Minutes:

  • 1000m Row

In Remaining Time Perform AMRAP:

  • 5 Power Clean
  • 20 Sit Up
  • 15 Wall Ball
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:
AMRAP in 16 Minutes:

  • 1000m Row

In Remaining Time Perform AMRAP:

  • 5 Power Clean 145/100
  • 20 Sit Up
  • 15 Wall Ball
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:
AMRAP in 16 Minutes:

  • 1000m Row

In Remaining Time Perform AMRAP:

  • 5 Power Clean 165/110
  • 20 Sit Up
  • 15 Wall Ball
Additional:
  • Mobility

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