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Wednesday, August 16, 2017

16
Aug

Wednesday, August 16, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

A) 3 Sets:

  • Deadlift x 4

*Increase 10 LBs from last week.

Skill:

WOD:
AMRAP in 18 Minutes:

  • 7 Man Makers
  • 200m Medball Run
  • 14 Hip Extensions
  • Rest 2 Minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 5 Reps @ 50%
  • Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% + 10 LBs of your Established Max.

Skill:

WOD:
 

AMRAP in 18 Minutes:

  • 7 Man Makers
  • 200m Medball Run
  • 14 Hip Extensions
  • Rest 2 Minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Alternating Single Leg RDL x 10 ea.
  • Double KB Upright Row x 8
  • Farmers Carry x 60 yards

Strength:

Perform After WOD

A) 3 Sets:

  • 20 Cal Bike
  • 20 Cal Row
  • 15 Cal Bike
  • 15 Cal Row
  • Rest 3 Minutes

Skill:

WOD:
 

3 Sets Each For Time:

  • 10 Fat Bar Clean @ 60-70%
  • 200m Stone on Shoulder Carry
  • 20 Fat Bar Deadlift

Rest 5 Minutes

Additional:
  • Mobility

 

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