Essentials
Strength/Skill: |
Warm up:
Strength: A) 3 Sets:
Perform After WOD B) 3 Sets:
Skill: |
WOD: |
15-12-9 For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm up:
Strength: A) 3 Sets:
Perform After WOD B) 3 Sets:
Skill: |
Kellie M’s B-Day WOD: |
21-15-9
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Additional: |
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Competition
Strength/Skill: |
Warm up:
Strength: A) 8 Sets: Snatch
*Goal to increase 2-5# each week. Perform After WOD B) 4 Sets:
*Goal to increase at least 10# each week if 80% is above 240# and at least 5# each week if 80% is below 240# C1) 6 Sets: Jerk x 2
*Goal to increase at least 5-10# each week. C2) 3 Sets:
Skill: |
Kayla’s B-Day WOD |
21-15-9
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Additional: |
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