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Wednesday, January 27, 2016

26
Jan

Wednesday, January 27, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

Skill:

WOD:
4 Sets: (EMOM)

  • Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
  • Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
  • Minute 3 = 100m Run + 10-20 Double Unders
  • Minute 4 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

Skill:

WOD:
4 Sets: (EMOM)

  • Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
  • Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
  • Minute 3 = 100m Run + 10-20 Double Unders
  • Minute 4 = Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

  • Clean + 2 Jerks @80%

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
4 Sets: (EMOM)

  • Minute 1 = 10/8 Calorie Row + 12/8 Push Ups
  • Minute 2 = 10 Sumo Deadlift High Pull 75/55 + 10 Box Jump 20″
  • Minute 3 = 100m Run + 20-30 Double Unders
  • Minute 4 = Rest
Additional:
  • 10 Minutes Mobility

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