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Wednesday, February 4, 2015

3
Feb

Wednesday, February 4, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

6 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk

Skill:

WOD:
6 Sets Each:(EMOM, Rotate through movements)

  • Minute 1 – 15-20 Sit Up
  • Minute 2 – 5-8 Man Maker
  • Minute 3 – 20-30 Double Unders + 5 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk

Skill:

WOD:
6 Sets Each:(EMOM, Rotate through movements)

  • Minute 1 – 8-12 Toe to Bar
  • Minute 2 – 5-8 Man Maker 45/35
  • Minute 3 – 20-30 Double Unders + 5 Burpee
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

7 Sets: (EMOM)

  • Snatch x 1 @ 85%

Skill:

WOD:
With a Continues Clock Perform For times:

A) For time:

  • 500m Row
  • 25 Burpees Over the Rower

When the clock reaches 6:00, complete…

B) 3 Rds For time:

  • 12 Push Press 135/95
  • 12 Toes to Bar

When the clock reaches 12:00, complete…

C) 3 Rds For time:

  • 10 Front Rack Lunges x 10 ea. (20 steps total)
  • 10 Chest to Bar Pull Up

When the clock reaches 18:00, complete…

D) For time:

  • 500m Row
  • 25 Burpees Over the Rower

(Yes, this is the same as A…try to match the A time.)

Additional:
  • 10 Minutes Mobility

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