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Wednesday, July 19, 2017

18
Jul

Wednesday, July 19, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 100m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
4 Sets:

  • 100 Ft. Sled Push (Heavy)
  • 15 Russian KB Swings
  • 150m Farmers Carry
  • Rest 2 minutes
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • 3 Position Pendlay Row x 5 ea. (Index finger on smooth, thumb width, ring finger on 1st ring)
  • Back Extensions x 8-10

Perform After WOD

  • 12 Minutes Row @ 88% of 2K pace

Skill:

WOD:
 5 Sets:

  • 100 Ft. Sled Push
  • 7 Stone to Shoulder/Sandbag Clean 150/100
  • 200m Farmers Carry 55/35
  • Rest 2 minutes

*Sled Push should be heavy.  Play with different techniques and speeds, which one allows you to finish the round most efficiently.  Farmer carries should be fast to be able to perform unbroken.

Additional:
  • Mobility

 

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