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Wednesday, November 18, 2015

17
Nov

Wednesday, November 18, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

4 Sets:

  • Overhead Squat x 3

Skill:

WOD:
AMRAP in 12 Minutes:

  • 12 (Total) DB Step Up 20/16″ + DB Hammer Curl
  • 6 Ring Dips
  • 18 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • 2 Snatch Balance + Overhead Squat

Skill:

WOD:
AMRAP in 12 Minutes:

  • 12 (Total) DB Step Up 20/16″ + DB Hammer Curl 35/25
  • 12 Ring Dips
  • 18 Sit Ups
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5ea.
  • Snatch Balance x 3
  • Overhead Squat x 3
  • Hollow Rock x 10

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Snatch + Snatch Balance + Overhead Squat @BW

B) 4 Sets: (Every 2 Minutes)

  • Front Squat x 2 @80%
WOD:
AMRAP in 12 Minutes:

  • 12 (Total) DB Step Up 20/16″ + DB Hammer Curl 35/25
  • 12 Ring Dips
  • 18 Sit Ups
Additional:
  • Mobility

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