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Wednesday 140730

29
Jul

Wednesday 140730

 

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2:30)

  • Deadlift x 1

Skill:

WOD:
“Nathan Lee Winter”

Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  He was a hard working Fireman, who had a great sense of humor and truly enjoyed working out. 

AMRAP in 12 Minutes:

  • 30 Double Unders
  • 7 DB Hang Power Clean
  • 7 DB Thruster
  • 14 Sit Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 sets or fewer, build to a 1-RM Deadlift (Sets 1-4 Every 2:30, Sets 5-8 Every 3 Minutes)

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

Skill:

WOD
“Nathan Lee Winter”

Nathan is the Brother of Jared Winter, he pasted way 1 year ago at the age of 30.  He was a hard working Fireman, who had a great sense of humor and truly enjoyed working out. 

AMRAP in 12 Minutes:

  • 30 Double Unders
  • 7 DB Hang Power Clean
  • 7 DB Thruster
  • 14 Sit Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Build over the course of the 7 sets.

Skill:

WOD
“Kels”For Time:

21-15-9

  • Power Clean 115/80
  • Overhead Squat 115/80
  • Toes To Bar

Right into 1 Mile run, then…

  • 100 Double-unders
  • 75 Sit Up
  • 25 Calorie Row

Right into 1 mile run, then…

4 Rounds of:

  • 7 Deadlifts 275/185
  • 14 Box Jumps 24/20
  • 21 Wall Balls
Additional:
  • 10 Minutes Mobility

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