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Tuesday, September 27, 2016

26
Sep

Tuesday, September 27, 2016

So proud of these girls, they rocked Girls Gone Rx’d.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

4 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

Skill:

WOD:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

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

Strength:

4 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:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Side Lying Side Raise x 10 (4 count lower)
  • Reverse Lunge w/reach on slider x 6 ea.
  • Overhead Medball Toss x 5

Strength:

A) 5 Sets:

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

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

Skill:

WOD:
2 Sets For Reps:

AMRAP in 3 Minutes

  • Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

  • Rope Climbs

Rest 3 Minutes

Additional:
3 Rds
  • 50 yard double KB overhead carry
  • 15 Single Arm Bent Over DB Row

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