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Wednesday, August 24, 2016

23
Aug

Wednesday, August 24, 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:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
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:

5 Sets: (Every 2 Minutes)

  • Clean Deadlift + Tempo 2 Position Hang Clean (Mid Thigh, Just Below Knee)

*Perform Clean Deadlift, then perform a 3 second eccentric down to mid thigh, perform 1 hang clean, then perform a 3 second eccentric down to just below the knee and perform 1 hang clean)

Skill:

WOD:
AMRAP in 12 Minutes

  • 60 yard shuttle run (5 yards out and back, 10 yards out and back)
  • 12 Renegade Row 45/30 (6/6)
  • 6 Burpee to 6″ Target
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:

8 Sets: (EMOM)

  • Single Leg Deadlift x 8 (Alternate Legs each minute, so 4 sets of 8 on each leg)

Skill:

WOD:
6 Sets Each For Time:
  • 4 Stone to Shoulder 150/100
  • 8 Stone on Shoulder Squat (4 on RT shoulder/4 on LT shoulder)
  • 40 yard carry

*Rest as needed between sets, goal is to set time to beat on first set and aim to beat it.

Additional:
Endurance:Row:

600m at 4k pace(94% of 2K) , 200m at 1k pace (107% of 2K), 500m at 3k pace (96% of 2K), 200m at 1k pace (107% of 2K), 400m at 2k pace, 200m at 1k pace (107% of 2K)
* Rest 2 minutes between all reps

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