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Tuesday, April 25, 2017

Workout Intent: Testing another Teen/Master qualifier WOD.  Goal for today is to focus on pulling strength and squatting stamina.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Position Pause Snatch Grip Deadlift + 3 Seconds eccentric to floor + Snatch

Skill:
WOD:
2 Rds For Time:

  • 10 Deadlift
  • 15 Deficit Push Ups
  • 20 Front Squat
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Position Pause Snatch Grip Deadlift + 3 Seconds eccentric to floor + Snatch

Skill: 
WOD:
2 Rds For Time:

  • 10 Deadlift 315/225
  • 20 Deficit Handstand Push Ups 4.5″/3″
  • 30 Front Squat 95/65
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 1/2 Kneeling KB/DB Ax Chop x 10-12 ea.
  • Double foot Banded Hip Bridge x 20
  • Heidens x 20 seconds

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch x 3 (Up to 80%)

B) 3 Sets:

  • Snatch Pulls x 5 @90%

C) 5 Sets:

  • Front Squat x 3 (Up to 80%)

Skill:
WOD:
 2 Rds For Time:

  • 10 Deadlift 315/225
  • 20 Deficit Handstand Push Ups 4.5″/3″
  • 30 Front Squat 95/65
Additional:
  • Mobility
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