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Wednesday, February 3, 2016

2
Feb

Wednesday, February 3, 2016

Sweat Class at 9:15 and 5.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

Skill:

WOD:
5 Rds For Time:

  • 7 Deadlift
  • 14 Push Ups
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift 315/205
  • 15 Handstand Push Ups (Seated on Floor DB Shoulder Press)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + 2 Jerks @80%

Perform After WOD

B) 4 Sets:

Back Squat

  • Set 1 = 5 @65%
  • Set 2 = 4 @70%
  • Set 3 = 3 @75%
  • Set 4 = 5 @Drop wt. of 55# if 3 rep set is above 330# and drop 45# is 3 rep set is below 330#

C) 4 Sets:

  • Snatch Grip Deficit Deadlift x 5 @60% of 1 RM Deadlift

Skill:

WOD
5 Rds For Time:

  • 5 Deadlift 315/205
  • 15 Handstand Push Ups
Additional:
  • 10 Minutes Mobility

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