Essentials
Strength/Skill: |
Warm Up:
Strength: A) 5 Sets: (EMOM)
Skill: |
WOD: |
3 Rds For Max Reps:
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Additional: |
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Performance
Strength/Skill: |
Warm Up:
Strength: A) 5 Sets: (EMOM)
B) 3 Sets: (Every 90 Seconds)
C) 2 Sets: (Perform After WOD)
Skill: |
Audrey’s B-Day WOD: |
For Time:
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Additional: |
Competition
Strength/Skill: |
Warm Up:
Strength: A) 5 Sets: (EMOM)
*Goal to increase weight each week 5-10# B1) 4 Sets: (Every 2:30) Back Squat
*Goal to increase sets 2-4 each week by 10# if 70% is below 440#, and a 20# increase each week if 70% is above 440#. B2) 4 Sets:
*Goal to increase load from last week. C) 2 Sets: (Perform After WOD)
Skill: |
Audrey’s B-Day WOD: |
For Time:
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Additional: |
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