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Wednesday, March 22, 2017

21
Mar

Wednesday, March 22, 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.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack Carry x 100 yards

Skill:

WOD:
Additional:
  • Mobility

Performance

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.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack 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 2

C) 3 Sets:

  • Single Arm Bent Over DB Row x 8-10 ea.
  • Hip Ext w/5 second pause between each rep x 8-10 ea.
  • Double KB Front Rack Carry x 100 yards

Skill:

WOD:
3 Rds For Time:

  • 21 Calorie Row
  • 15 KB Swings 70/55
  • 9 Burpee
Additional:
  • Mobility

 

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