Monday 160215

 

Bridgette

Bridgette

Dynamic Warm-Up – Mobility
Prepare for..

Strength:
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

WOD:
B.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes
*Scale weight, movements and reps as needed for progression and smooth speed through each set Goal is Unbroken.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 70+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 80+%
followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 2 reps @ 85+%
Build to today’s heavy double. Drop and reset between reps
D.
For time:
60 Bar Facing Burpees
50 Chest-to-Bar Pull-Ups
40 Thrusters (95/65 85/55 75/45 lbs)

One thought on “Monday 160215

  1. A 1:32,1:42,2:08. kipped first set. strict second and third
    B all 95 lbs shoulders hurt just technique
    C 275,305,335
    355,335,345,345 (f because someone made me laugh so I just stopped)
    D 12:42
    splits 4:36,7:50 did 25 strict C2B instead because shoulders achy. took it easy and had to work around people.

Leave a Reply