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Wednesday 141203

2
Dec

Wednesday 141203

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

With a Partner Perform 2 Sets: (Perform After WOD)

  • 10 Partner Assisted Hamstring Curl @ 5151 (5 Sec down, 1 sec pause, 5 sec up, 1 sec up)
  • 15 Strict Knee to Elbow
  • 20 Weighted Sit ups – feet anchored, DB across chest, you chose weight
  • 25 Hip Extensions
  • 30 Abmat Sit Ups
  • 35 Banded Good Mornings

Skill:

WOD:
5 Sets Each: (EMOM)

  • Minute 1 – 10 DB/KB Push Jerk
  • Minute 2 – 12-16 Front Rack DB/KB Alt. Forward Lunges
  • Minute 3 – 20 Step Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

With a Partner Perform 2 Sets: (Perform After WOD)

  • 10 Partner Assisted Hamstring Curl @ 5151 (5 Sec down, 1 sec pause, 5 sec up, 1 sec up)
  • 15 Strict Toe to Bar
  • 20 Weighted Sit ups – feet anchored, DB across chest, you chose weight
  • 25 Hip Extensions
  • 30 Abmat Sit Ups
  • 35 Banded Good Mornings

Skill:

WOD:
5 Sets Each: (EMOM)

  • Minute 1 – 10/7 Handstand Push Ups
  • Minute 2 – 20 Front Rack DB/KB Alt. Forward Lunges 55/35
  • Minute 3 – 10 Over Box Jumps
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 minutes)

  • Clean & Jerk x 1 @ 85% of your 1-RM C&J

B) 6 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%
  • Set 6 – 2 reps @ 95%

C) 3 Sets: (Every 2 Minutes)

  • Speed Deadlift x 3 reps @ 70%

Skill:

WOD:
5 Sets Each: (EMOM)

  • Minute 1 – 10/7 Deficit Handstand Push Ups 4″/2″
  • Minute 2 – 20 Front Rack DB/KB Alt. Forward Lunges 70/55
  • Minute 3 – 10 Over Box Jump
Additional:
  • 10 Minutes Mobility

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