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Wednesday, August 3, 2016

3
Aug

Wednesday, August 3, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Reverse Lunge on Slider with Reach x 6 ea.
  • Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

  • Single Leg Step Up x 6 each @30-35% of 1RM Back Squat
  • Tempo Supinated Grip Strict Pull x 8-10 @3111 (If you’re unable to perform unbroken or at the tempo add assistance)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Wall Ball
  • 100m Run With Medball
  • 10 Burpee Pull Ups
  • 100m Run with Medball
  • 10 Medball Sit Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Reverse Lunge on Slider with Reach x 6 ea.
  • Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

  • Single Leg Step Up x 6 each @30-35% of 1RM Back Squat
  • Tempo Supinated Grip Strict Pull x 8-10 @3111 (If you’re unable to perform unbroken or at the tempo add assistance)

Skill:

Renee’s B-Day WOD:
AMRAP in 15 Minutes:

  • 10 Wall Ball
  • 100m Run With Medball
  • 10 Burpee Pull Ups
  • 100m Run with Medball
  • 10 Medball Sit Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Reverse Lunge on Slider with Reach x 6 ea.
  • Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

*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:
5 Rd For Time:
  • 25 Double KB Deadlift
  • 100 yard Double KB Front Rack Carry
  • 50 yard Double KB Overhead Carry

*Rx=70/55

*Full REST BETWEEN EFFORTS.
Additional:
Endurance:

Row:

2x600m @94% of 2k pace, then 2x250m at 107% of 2K, then 2x500m @ 96% of 2k pace, then 2x200m @ 107% of 2K pace w/ 90sec rest b/t reps & 4min b/t sets

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