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Wednesday 140917

16
Sep

Wednesday 140917

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Overhead Squat x 5 @ 3311

Skill:

WOD:
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Overhead Squat x 5 @ 3311

Skill:

WOD:
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Power Clean x 1

(these should look like your clean, but received above parallel…they should not look like you are imitating a starfish or performing a weighted jumping jack)Loading per set (by %): 60, 65, 70, 75, 80, 80+, 80+, 80+

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 @ 92-95%

C) 3 sets: (Perform After WOD)

  • GHD Raises x 6-8 @ 3011

Skill:

WOD
With a Partner Perform 10 Sets Each:

  • 200m Run

*I go, you go style.

Additional:
  • 10 Minutes Mobility

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