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Wednesday 141105

4
Nov

Wednesday 141105

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets: (EMOM)

Immediately followed by…

B1) 5 Sets: (Every 2:30)

  • Split Jerk x 2 @ 80-90%

B2) 5 Sets:

  • Tire Flip x 3-5

Skill:

WOD:
With a Partner Complete For Time:

  • 1000m Row Ea. (Alternate Every 500m)
  • 800m Run
  • 40 Bench Press Each BW/70% BW

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A) 2 Sets: (EMOM)

Immediately followed by…

B1) 5 Sets: (Every 2:30)

  • Split Jerk x 2 @ 80-90%

B2) 5 Sets:

  • Tire Flip x 3-5

Skill:

WOD:
With a Partner Complete For Time:

  • 1000m Row Ea. (Alternate Every 500m)
  • 800m Run
  • 40 Bench Press Each BW/70% BW
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets: (Every 90 Seconds)

Split Jerk

  • Sets 1-2 – 3 reps @ 60%
  • Sets 3-4 – 2 reps @ 70%
  • Sets 5-6 – 2 reps @ 80%
  • Sets 7-8 – 1 rep @ 85-90%
  • Sets 9-10 – 1 rep @ 90-95%

B. 5 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%
  • Set 5 – 2 reps @ 90%

C. 6 Sets: (Every 90 seconds)

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

Skill:

WOD:
For time:

  • 2000m Row
  • 40 Bench Press BW/70% BW
Additional:
  • 10 Minutes Mobility

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