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Wednesday 141015

14
Oct

Wednesday 141015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
For Time:

  • 300m Row
  • 15 KB Swing
  • 20 Burpee
  • 15 KB Swing
  • 300m Row

*All out effort!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 3 Sets: (Perform After WOD)

  • Handstand Hold x 30-45 Seconds + ME Handstand Push Up
  • Rest 60 Seconds
  • Good Mornings x 6-8 @ 2111
  • Rest 90 Seconds

Skill:

WOD:
For Time:

  • 300m Row
  • 15 KB Swing
  • 20 Burpee
  • 15 KB Swing
  • 300m Row

*All out effort!!!

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 Sets: (Every 90 Seconds)
Split Jerk x 3 @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

  • *Set 1 – 8 reps @ 50%
  • *Set 2 – 6 reps @ 60%
  • *Set 3 – 4 reps @ 70%
  • *Set 4 – 2 reps @ 75%

C) 6 Sets: (EMOM)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
5 sets for max reps in 3 minutes of:

  • Row 500 Meters
  • Strict Handstand Push-Ups x Max Reps
  • Rest 3 minutes between sets.
Additional:
  • 10 Minutes Mobility


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