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Wednesday, August 10, 2016

10
Aug

Wednesday, August 10, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

Skill:

  • Stone to Shoulder
WOD:
With a Partner Complete 5 Rds Each For Time:

  • 300m Run (Pace Keeper)

AMRAP

  • 5 Stone to Shoulder
  • 10 Sit Ups

*Partner 1 Runs 300m, then partner 2 performs as many rounds of stone to shoulder and sit ups.  Once partner 1 completes the run, partners switch.  Partner 1 takes over where partner 2 left off. Each Partner runs 5 times.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

Skill:

  • Stone to Shoulder
WOD:
With a Partner Complete 5 Rds Each For Time:

  • 300m Run (Pace Keeper)

AMRAP

  • 5 Stone to Shoulder
  • 10 Sit Ups

*Partner 1 Runs 300m, then partner 2 performs as many rounds of stone to shoulder and sit ups.  Once partner 1 completes the run, partners switch.  Partner 1 takes over where partner 2 left off. Each Partner runs 5 times.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

Perform After WOD

3 Sets:

*Complete 10 reps on 1 leg, rest 45 seconds then perform 10 reps on other leg.  Build up to a heavy 3rd set, control the weight and your balance.  Keep your shoulders and hips locked together (no counter rotation through the torso)

Skill:

WOD:
4 Sets For Reps:

  • 12 Stone to Shoulder 150/100
  • Max Rep Bench Press @ 60%
  • Rest 3 Minutes

*Focus on speed on the stone, and then go to complete failure on the bench press.

Additional:
Endurance:Row:

5x (500m @ 2k pace, 30sec rest, 100m easy recovery row).  No additional rest b/t sets

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