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Wednesday, July 20, 2016

19
Jul

Wednesday, July 20, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

5 Sets: (Every 90 Seconds)

  • 3 position Power Snatch (High Hang, Above Knee, Floor)

Skill:

WOD:
15-12-9 For Time:

  • Thrusters
  • Box Jump
  • 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

5 Sets:

3 position Power Snatch (High Hang, Above Knee, Floor)

  • Sets 1-3 @ 83%
  • Sets 4-5 @ 86%

Skill:

WOD:
21-15-9 For Time:

  • Thrusters 105/70
  • Box Jump
  • 400m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
  • Banded YTWA’s x 5 ea.
  • Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
  • deep squat to tuck jump x 5

Strength:

Skill:

WOD:
A) 28-20-12 For Time:

  • Thrusters 105/95
  • Box Jump 24/20
  • Pull Ups

B) 5 Sets: (EMOM)

  • Minute 1 = 40 yard Single Arm KB Overhead Carry ea.
  • Minute 2 = Single Leg Step Up Jump x 5 ea.
  • Minute 3 = Farmer Carry Both Arms x 60 yard
  • Minute 4 = Rest
Additional:
3 Sets:

  • Front Rack Box Step Ups x 1 Minute (Start light, increase weight each round)
  • 1 Minute Rest

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