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Wednesday, September 14, 2016

14
Sep

Wednesday, September 14, 2016

Essentials

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 20 Goblet Alternating Lunges (10/10)
  • 15 Russian KB Swings
  • 10 Renegade Row 50/35 (5/5)
  • 50 yard Farmers carry 50/35
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

A)  3 Sets:

B) 5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 15 Minutes:

  • 20 Goblet Alternating Lunges (10/10)
  • 15 Russian KB Swings
  • 10 Renegade Row 50/35 (5/5)
  • 50 yard Farmers carry 50/35
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA’s x 10 ea.
  • Calves Stretch by 30 Seconds each (Use a box or object to hang heel off)
  • Deep Squat to tuck jump

Strength:

Perform After WOD

A) 3 Sets:

  • Pause DB/KB Walking Lunge x 20 yards (Pause at 90 Degrees for 2 seconds. DB/KB held by the side, go heavy if capable)

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:
2 Rds:

  • Max Distance KB Farmers Carry 70/55
  • Rest 3 minutes
  • Max Distance Yoke Carry @ 120% of 1RM Back
  • Rest 3 Minutes
  • Max Stone Hold 150/100 (Hold at stomach, no interlocking arms)
  • Rest 3 Minutes
Additional:
Endurance:Running2x600m @89% of mile pace, 300m @100%  mile pace, 2x500m at 94% mile pace, 200m @110% of mile pace, 400m @100% mile pace, 150m @120% of mile

* Rest 2-3 min between reps

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