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Wednesday, November 11, 2015

10
Nov

Wednesday, November 11, 2015

Happy Veterans Day to all of the Vets who have served and sacrificed for our Country.  Without you we wouldn’t be blessed with the opportunities that this great country of ours allows us to have.  We can’t say thank you enough for the service that you have given.  If you would like to donate and  or sign up as a participant in the Three Wise Men Tribute WOD.  Click here, and it will take you to the three wise men website.  This a great cause and the money raised goes to helping our Vets.  

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: Every 3 Minutes

  • Back Squat x 10

Skill:

WOD:
“Three Wise Men”
A. “Jeremy”

AMRAP in 4 Minutes:

  • 5 Hang Squat Snatch, 135/95
  • 10 Barbell Burpees

2 minute rest

B. “Ben”

AMRAP in 4 Minutes:

  • 10 Power Clean, 135/95
  • 20 Pull-Ups

2 minute rest

C. “Beau”

AMRAP in 4 Minutes:

  • 15 Box Jump Overs, 24″/20″
  • 30 Wall balls, 20/14
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength: 6 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-6 Every 2:30)

Back Squat

  • Set 1 = 5 Reps @65-70%
  • Set 2 = 4 Reps @75-77%
  • Set 3 = 3 Reps @80-83%
  • Set 4 = 2 Reps @85-88%
  • Set 5 = 1 Rep @90%
  • Set 6 = Max Reps @ Drop set of 45# if Set 5 is above 330#, and 35# if Set 5 is below 330#

Skill:

WOD:
“Three Wise Men”

A. “Jeremy”

AMRAP in 4 Minutes:

  • 5 Hang Squat Snatch, 135/95
  • 10 Barbell Burpees

2 minute rest

B. “Ben”

AMRAP in 4 Minutes:

  • 10 Power Clean, 135/95
  • 20 Pull-Ups

2 minute rest

C. “Beau”

AMRAP in 4 Minutes:

  • 15 Box Jump Overs, 24″/20″
  • 30 Wall balls, 20/14
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

  • Power Clean + Hang Clean + Push Jerk

*Start and 60% and work up.

B) 5 Sets:

  • Back Squat x 3 @ 70%
  • Strict Handstand Push Ups x no more then 12 reps (If you can perform more then 12 add a deficit or a weight vest.

*For Handstand Push Ups Perform this for Sets 1,3,5.

Skill:

WOD:
“Three Wise Men”
A. “Jeremy”

AMRAP in 4 Minutes:

  • 5 Hang Squat Snatch, 135/95
  • 10 Barbell Burpees

2 minute rest

B. “Ben”

AMRAP in 4 Minutes:

  • 10 Power Clean, 135/95
  • 20 Pull-Ups

2 minute rest

C. “Beau”

AMRAP in 4 Minutes:

  • 15 Box Jump Overs, 24″/20″
  • 30 Wall balls, 20/14
Additional:
  • Mobility

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