Essentials
Strength/Skill: |
Warm Up:
Strength: 7 Sets: (Every 2 Minutes)
Skill: |
WOD: |
3 Sets Each For Time:
Rest 3 Minutes |
Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: A) 4 Sets: (EMOM)
*Goal to increase load 10# if 75% is above 220#, and 5# if below 220# B) 4 Sets: (Every 90 Seconds)
*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week. C) 2 Sets:
Skill: |
WOD: |
3 Sets Each For Time:
Rest 3 Minutes |
Additional: |
Competition
Strength/Skill: |
Warm Up:
Strength: A) 4 Sets: (EMOM)
*Goal to increase load 10# if 75% is above 220#, and 5# if below 220# B) 4 Sets: (Every 2 Minutes)
*Feet slightly wider then normal, push hips back and keep knees behind toes as you stand. C) 4 Sets: (EMOM)
*Goal increase 10# if 60% is above 220#, 5# if 60% is below 220# D) 2 Sets:
Skill: |
WOD: |
3 Sets Each For Time:
Rest 3 Minutes |
Additional: |
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