Essentials
| Strength/Skill: |
Warm Up:2 Sets:
Strength:
8 Sets: (Every 90 Seconds)
(Pause for 3-4 seconds in the split jerk receiving position before recovering.) Skill: |
| WOD: |
With a Partner Complete For Time:
*While Partner Performs Wall Climb, other Partner performs Deadlift Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold. Each time the bar is dropped athletes must switch. |
| Additional: |
|
Performance
| Strength/Skill: |
Warm Up:2 Sets:
Strength: 8 Sets: (Every 90 Seconds)
(Pause for 3-4 seconds in the split jerk receiving position before recovering.) Skill: |
| WOD: |
With a Partner Complete For Time:
*While Partner Performs Wall Climb, other Partner performs Deadlift Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold. Each time the bar is dropped athletes must switch. |
| Additional: |
Competition
| Strength/Skill: |
Warm Up:2 Sets:
Strength: A) 8 Sets: (Every 90 Seconds)
(Pause for 3-4 seconds in the split jerk receiving position before recovering.) B) 3 Sets: (Perform After WOD)
Skill: |
| WOD: |
With a Partner Complete For Time:
*While Partner Performs Wall Climb, other Partner performs Deadlift Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold. Each time the bar is dropped athletes must switch.
*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold. Each time the bar is dropped athletes must switch. |
| Additional: |
|