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Saturday, January 10, 2015

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

1 Shoulder Press + 2 Push Press + 3 Push Jerk

Skill:

WOD:

For Time:

A) 3 Rds

5 Alt. DB Snatches Ea
6 Box Jump Overs
10 Toe to Bar/V-Ups
6 Box Jump Overs
15 Wall Ball

B) 3 Rds

15 KB Swing
6 Box Jump Overs
10 Dip/Push Up
6 Box Jump Overs
5 DB/KB Walking Lunges Ea.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

Jerk x 1 (Build to “Heavy” not Maximal Jerk)

Skill:

WOD:

For Time:

A) 3 Rds

5 Snatches 135/95
10 Box Jump Overs
10 Toe to Bar
10 Box Jump Overs
15 Wall Ball 20/14

B) 3 Rds

15 KB Swing 55/35
10 Box Jump Overs
10 Ring Dip
10 Box Jump Overs
5 Back Rack Lunges ea. 135/95

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

Jerk x 1 (Build to “Heavy” not Maximal Jerk)

Skill:

WOD:

For Time:

A) 3 Rds

5 Snatches 155/105
10 Box Jump Overs
10 Toe to Bar
10 Box Jump Overs
15 Wall Ball 20/14

B) 3 Rds

15 KB Swing 55/35
10 Box Jump Overs
10 Ring Dip
10 Box Jump Overs
5 Back Rack Lunges ea. 155/95

Additional:

10 Minutes Mobility

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