Wednesday, September 30, 2015

Reminder:

Butterfly clinic Thursday at 5pm. Must have strict and kipping pull ups, clinic will last 30-45 minutes.

Essentials

Strength/Skill:

Warm Up:3 Sets:

Tall Box Jump x 1.1.1.1 (Step down to smaller box)
Hollow to Arch Rolls x 5

Strength:

Perform After WOD

3 Sets:

Single Arm DB Row x 10
Plank Hold x 45-60 Seconds

Skill:

WOD:

In Teams of 3 Perform 5 Rds Each For Total Meters and Rounds:

Station 1: AMRAP in 1:30

5 Box Jump Overs
5 Hang Power Clean

Station 2: AMRAP in 1:30

Row for Meters

Station 3:

Rest

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:3 Sets:

Tall Box Jump x 1.1.1.1 (Step down to smaller box)
Hollow to Arch Rolls x 5

Strength:

Perform After WOD

3 Sets:

Single Arm DB Row x 10
L-Sit x 30-40 Seconds

Skill:

WOD:

In Teams of 3 Perform 5 Rds Each For Total Meters and Rounds:

Station 1: AMRAP in 1:30

5 Box Jump Overs 24/20
5 Hang Power Clean 165/110

Station 2: AMRAP in 1:30

Row for Meters

Station 3:

Rest

Additional:

Competition

Strength/Skill:

Warm Up:3 Sets:

Tall Box Jump x 1.1.1.1 (Step down to smaller box)
Hollow to Arch Rolls x 5

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

2 Swing Out Hang High Pulls + Swing Out Hang Snatch @55% of 1 RM

*Goal to increase 5-10# each week.

B) 4 Sets: (EMOM)

Power Clean x 3 @70% of 1RM Clean & Jerk

*Goal to increase at least 5-10# each week.

C) 4 Sets: (Every 2 Minutes)

Front Squat x 3 @70% of 1 RM

*Goal to increase at least 5-10# each week.

Skill:

WOD:

In Teams of 3 Perform 5 Rds Each For Total Meters and Rounds:

Station 1: AMRAP in 1:30

5 Box Jump Overs 24/20
5 Hang Power Clean 185/125

Station 2: AMRAP in 1:30

Row for Meters

Station 3:

Rest

Additional:

Mobility