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Wednesday, April 20, 2016

19
Apr

Wednesday, April 20, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Back Squat

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 85-90%
  • Set 4 – 1 rep @ 90-95%
  • Sets 5-8 – Find new 1-RM

B) Max Rep Handstand Push Ups

Skill:

WOD:
“Fran”

21-15-9 For Time:

  • Thrusters
  • Pull Ups
Additional:
  • 10 Minutes Mobility

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