Essentials
Strength/Skill: |
Warm Up:2 Sets:
Strength: 4 Sets:
Skill: |
WOD: |
21-15-9 For Time:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:2 Sets:
Strength: 4 Sets:
Skill: |
WOD: |
AMRAP in 10 Minutes:
15-12-9 12-9-6 9-6-3
*First time through perform 15-12-9, if you successfully complete that within the 10 minutes then perform 12-9-6. If you successfully complete the rounds of 12-9-6 with in the 10 minutes, complete 9-6-3. |
Additional: |
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Competition
Strength/Skill: |
Warm up:2 Sets:
Strength: A) 3 Sets:
*the percent used for this exercise is an approximate of where it should be at if that weight cannot be reached safely scale the weight back and focus on proper form B1) 4 Sets: Push Press x 6
B2) 4 Sets:
*Superset B1 and B2 C) 3 Sets:
Skill: |
WOD: |
10 Rounds For Time:
*High volume, break reps up accordingly. Have a game plan going in and a game plan for when you reach fatigue. |
Additional: |
Mobility |