Wednesday, May 10, 2017

Workout Intent: Weight should be unbroken.  Goal to work hard and then rest.  Comp is higher skill and muscular endurance.  If rep scheme is high, adjust accordingly.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Push Up with 5 Second Hold in Plank Each Rep
  • Hip Ext. x 10-15
  • 5 Knee Tuck Ups with 5 Second Hollow Hold between each rep

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 9/7 Calorie Row
  • 6 Hang Power Clean 135/95
  • 3 Hang Power Snatch

*Partners will alternate full rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

For Time:

  • 100 Plank Lid Knee to Elbow Every 10 Reps perform 10 sit ups)

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 9/7 Calorie Row
  • 6 Hang Power Clean 135/95
  • 3 Hang Power Snatch

*Partners will alternate full rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • 5 Lunge to Handstand weight transfers
  • Face Pulls x 12-15
  • 5 Ring Dip w/5 Seconds Ring Support Hold at top of each dip
  • Hip Ext. x 10-15
  • 5 V-Ups with 5 Second Hollow Hold between each rep

Strength:

A) 4 Sets:

  • Hang Power Snatch (Above knee,  Work up to 75%)

B) 4 Sets:

  • Hang Power Clean (Above knee, Work up to 75%)

Perform After WOD

C) 10 Sets:

  • Back Squat x 10 @ 55% (60 Seconds Rest Between Each Set)

 

Skill:

WOD:
For Time: (10 Minute Cap)

  • 12 Muscle-ups
  • 30 Kipping Handstand Push Up
  • 8 Muscle-ups
  • 20 Kipping Handstand Push Up
  • 4 Muscle-ups
  • 10 Kipping Handstand Push Up
Additional:
  • Mobility

 

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