Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 4 Sets: (Every 2 Minute)
*Increase 5-10# from last week B) 3 Sets:
Skill: |
WOD: |
8 Sets: (EMOM)
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 6 Sets: (Every 90 Seconds) Front Squat x 3
*Sets 4-6 are drop sets. For these sets if your 75% is above 285 lbs decrease load 35 lbs. If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets. B) 3 Sets: (Every 3 Minutes)
Skill: |
WOD: |
8 Sets: (EMOM)
*If you fail to complete work within the given minute, rest unit the next minute and then resume work. Perfect score is 8/9. |
Additional: |
Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 6 Sets: (Every 90 Seconds) Front Squat x 3
*Sets 4-6 are drop sets. For these sets if your 75% is above 285 lbs decrease load 35 lbs. If 75% is below 285 lbs, decrease load 20 lbs for the 3 drop sets. B) 3 Sets: (Every 3 Minutes)
Skill: |
WOD: |
8 Sets: (EMOM)
*If you fail to complete work within the given minute, rest unit the next minute and then resume work. Perfect score is 8/8. |
Additional: |
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