Wednesday, February 8, 2017

Essentials

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

WOD:
A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Skill:

Brenda’s B-Day WOD:
 A) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat

B) AMRAP in 8 Minutes:

  • 5 Burpee Toe to Bar
  • 10 Single Arm DB Snatch Alt. (Total)

C) 5 Minutes For Load:

  • 1 Clean + 3 Front Squat
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Side Plank Hip Lifts x 10-15
  • Bent Over weighted YTW x 10 each
  • Jump Rope x 1 Minute
  • Single Leg Standing Balance x 1 minute Each

Strength:

Perform After WOD

5 Sets:

  • Double KB overhead carry x 10 yards 30 seconds rest between sets. Go as heavy as capable while maintaining good form and straight elbows.

Skill:

WOD:
3 Separate 5 Minute Windows

A) For Time:

  • 40/30 Calorie Bike/Row (Men/Women calories)

In Remaining Time:

“Isabel”

  • 30 Snatches 135/95

Rest 5 Minutes

B) For Time:

For Time:

  • 30/20 Calorie Bike/Row

In Remaining Time:

“Grace”

  • 30 Clean and Jerks 135/95

Rest 5 Minutes

C) For Time:

  • 20/10 Calorie Bike/Row

In Remaining Time:

  • 25 Thrusters 135/95

*Scale weight to something that fresh you can do 12 unbroken snatches with FRESH. This is important to meet the stimulus. If you don’t finish the work within the time window you are missing the point. You don’t have to cycle that big of sets to be successful but use that as a preface. Same with part B, and the goal with C is to feel heavy while fatigued and be able to push for an unbroken set. The bike/row pace must be aggressive to make it with time to rest.  Each piece is 5 minute, not more.

Additional:
  • Mobility

 

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