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Wednesday, April 19, 2017

18
Apr
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Wednesday, April 19, 2017

Workout Intent: Today’s intent is to midline stability with some heavy breathing.  This week we’re adding in a little bit of barbell work and some skilled gymnastics work.  Goal with the holds with week is to focus on quality not just “surviving” while your partner rows. If you have to hard of a time you can scale it to a plank hold of some variation.  On the snatches the weight is meant to be light.  The purpose for this is so you can practice setting up quickly as you and your partner alternate reps.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:
WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps)
  • 7 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch
  • 20 Burpee Pull Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch
  • 40 Pull Ups

 
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:
Tiff S’s B-Day WOD:
  • With a Partner Perform AMRAP in 20 Minutes:
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps) 135/95
  • 10 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 25 Snatch 125/85
  • 25 Burpee Pull Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 30 Snatch 115/75
  • 50 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

 

Skill:
WOD:
With a Partner Perform AMRAP in 20 Minutes:

  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 20 Snatch (Partners Alternate Reps) 135/95
  • 10 Rope Climb
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 25 Snatch 125/85
  • 20 Burpee Muscle Up
  • 30 Calorie Row (Partner Holds L-Knee Tuck on Paralletes)
  • 30 Snatch 115/75
  • 60 Pull Ups
Additional:
  • Mobility