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Wednesday, September 16, 2015

15
Sep

Wednesday, September 16, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B) 1 Set:

  • Hollow Hold x 5-7 Seconds
  • Handstand Position Wall Drill x 5-10 Seconds
  • Inch Worm Handstand Hold x 5-10 Seconds
  • Box Handstand Hold x 5-10 Seconds
  • Push Up Hand Over Hand Drill x 5 ea.

Goal here is to get everyone comfortable, or improve your position upside down.  If you have handstand walks don’t take these drill lightly, goal is to make these a virtuous as possible. Work for Quality movement.

Skill:

WOD:
21-15-9 For Time: (10 Minute Cap)

  • Deadlift
  • Handstand Shoulder Taps/Box Walk

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Power Snatch + 3 Snatch Balance @ 60%

B) 1 Set:

C) 3 Sets: (Optional After WOD)

Skill:

WOD:
21-15-9 For Time: (10 Minute Cap)

  • Deadlift 225/155
  • Handstand Walk in Yrds.

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

Strength:

A) 4 Sets: (Every 90 Seconds)

B) 4 Sets: (Every 90 Seconds)

  • Clean & Jerk x 2 @70% of 1RM

C) 1 Sets:

D) 3 Sets: (Optional After WOD)

Skill:

WOD:
21-15-9 For Time: (10 Minute Cap)

  • Deadlift 225/155
  • Handstand Walk in Yrds.

*If you don’t have the handstand walk yet, but have been performing shoulder taps on the wall.  Sub 30-20-10 Shoulder taps.  If you’ve been performing the box walk; sub 4-3-2 box walk (1 full trip around box equals rep)

Additional:
  • 10 Minutes Mobility

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