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Wednesday 140903

2
Sep

Wednesday 140903

Essentials

Strength/Skill:
Warm up:

  • Agility Drill (Coaches Choice)

Strength:

8 Sets: (EMOM)

  • Deadlift x 2

Skill:

WOD:
21-15-9 For Time:

  • Deadlift
  • 400m Run Between Sets
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Agility Drill (Coaches Choice)

Strength:

8 Sets: (Every 90 Seconds)

  • High Hang Clean + Hang Clean + Clean

*Drop after each clean and reset into a good position for the next rep.

Skill:

WOD:
21-15-9 For Time:

  • Deadlift 225/155
  • 400m Run Between Sets
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Agility Drills (Coaches Choice)

Strength:

A) 5 sets:

  • Narrow-Grip Overhead Squat x 3 @ 3311 (goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
  • Rest 90 seconds
  • L-Seated Legless Rope Climb (accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
  • Rest 90 seconds

B) 8 Sets: (Every 90 Seconds)

  • High Hang Clean + Hang Clean + Clean

*Drop after each clean and reset into a good position for the next rep.

Skill:

WOD
21-15-9 For Time:

  • Deadlift 225/155
  • 400m Run Between Sets
Additional:
  • 10 Minutes Mobility

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