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Wednesday, March 9, 2016

8
Mar

Wednesday, March 9, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles

Strength:

4 Sets: (EMOM)

  • Power Clean x 2 @70%

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 9 Calorie Row
  • 7 Box Jump Overs
  • 5 Power Snatch

*Partners Alternate Complete Rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 9 Calorie Row
  • 7 Box Jump Overs
  • 5 Power Snatch 135/95

*Partners Alternate Complete Rounds

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Prone Snow Angles

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

  • Power Clean x 2 @75%

B) 3 Sets:

  • Back Squat x 3 @75%
  • Bent Over DB Row x 12 @3131

C) 4 Sets:

  • Push Press + Push Jerk + Split Jerk @65% of 1 RM Clean and Jerk

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 9 Calorie Row
  • 7 Box Jump Overs
  • 5 Power Snatch 155/105

*Partners Alternate Complete Rounds

Additional:
  • 10 Minutes Mobility

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