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Wednesday, March 15, 2017

15
Mar

Wednesday, March 15, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Hang Clean x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Clean x 1

C) 4 Sets: (EMOM)

  • Clean x 1

D) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • High Hang Snatch x 1

B) 4 Sets: (EMOM)

  • Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

  • Snatch x 1

D) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 7 Sets:

  • Hang Power Snatch x 1

B) 4 Sets:

  • Shoulder to Overhead x 3

Perform After WOD

C) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Single Leg DB/KB RDL x 8-10 ea.
  • Farmers Carry x 100 yards

Skill:

WOD:
A) AMRAP 5:

2 Rounds:

  • 5 Strict Pull Ups
  • 10 Hang Power Clean 165/110
  • 15 Sit ups
  • 100 Double-unders
  • Max Cal Row in time remaining

Rest 5 minutes

B) AMRAP 5:

2 Rounds:

  • 5 Strict Pull-ups
  • 10 Hang Power Clean 165/110
  • 15 Sit Ups
  • 100 Double-unders
  • Max Cal Row in time remaining
Additional:
  • Mobility

 

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