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Wednesday 140827

26
Aug

Wednesday 140827

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 3 Sets:

  • Hip Ext. x 10-15
  • Plank Hold x 30 Seconds

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Hang Power Clean + Front Squat + Clean

B) 5 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 77-80% of 1 RM

Skill:

WOD:
In Teams of 3 Complete 4 Sets Each For Time:

Conga-line style

  • 500m Row
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 3
  • Front Squat x 3
  • Supine Row x 8-10

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Hang Clean + Clean

B) 8 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Sets 5-8 – 1 rep @ 90-95%

Skill:

WOD
10 Sets:(EMOM)

  • Minute 1 – 15 Heavy Russian KB Swings (use the heaviest bell you can, or switch to Double KB Swings)
  • Minute 2 – 10 Walking Lunges with KB or DB (choose load)
  • Minute 3 – 12 Burpee Box Jump Overs 24/20
Additional:
  • 10 Minutes Mobility

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