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Wednesday, October 5, 2016

5
Oct

Wednesday, October 5, 2016

Essentials

Strength/Skill:
Warm Up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Banded YTWA’s x 15 ea.
  • Band Pull a Parts x 20
  • Low Box Depth Jump to tuck jump x 5

Strength:

Perform After WOD

5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 10 Box Jump
  • 10 Deadlift
  • 10 Shoulder to Overhead
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Banded YTWA’s x 15 ea.
  • Band Pull a Parts x 20
  • Low Box Depth Jump to tuck jump x 5

Strength:

Perform After WOD

A)  5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Box Jump 24/20
  • 15 Deadlift 125/95
  • 15 Shoulder to Overhead

*Treat this as an Open style workout.  Focus on putting all the work we’ve been putting in into play.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Banded YTWA’s x 15 ea.
  • Band Pull a Parts x 20
  • Low Box Depth Jump to tuck jump x 5

Strength:

Perform After WOD

A) 2 Sets:

  • Single Arm Overhead Walking Lunges x 20 yards each

B) 2 Sets:

  • Incline Bench Batwing Isometric Row x 30 Seconds
  • Incline Bench Batwing Row x 20
  • Incline Bench Lateral Raise x 15 (Chest against bench)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 15 Box Jump 24/20
  • 15 Deadlift 125/95
  • 15 Shoulder to Overhead

*Treat this as an Open style workout.  Focus on putting all the work we’ve been putting in into play.

Additional:
  • Mobility

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