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Saturday, March 7, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Back Squat x 3

Skill:
WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 10 Bench Press
  • 20yrd DB/KB Walking Lunges
  • Rest

*Athletes will rotate through exercises.  Only one athlete working at each station.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 80% of 1 RM

Skill:
WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 10 Bench Press 155/105
  • 20yrd DB/KB Walking Lunges 70/55
  • Rest

*Athletes will rotate through exercises.  Only one athlete working at each station.
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 80% of 1 RM

Skill:

WOD:
In Teams of 3 Perform AMRAP in 15 Minutes:

  • 10 Bench Press 155/105
  • 20yrd DB/KB Walking Lunges 70/55
  • Rest

*Athletes will rotate through exercises.  Only one athlete working at each station.
Additional:
  • 10 Minutes Mobility
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