Explosive Strength
Competition Day!
Mobility: None
Dynamic Warm Up: None
Instead of a dynamic warm up write the below on a whiteboard and have the Athletes complete it as they come in. Start movement demo on time.
Warm Up:
21-15-9
PVC Thrusters
Push Ups
Sit Ups
WOD #1
0:00-18:00min
21-15-9
Thrusters (95,65,75,55)
KB Swings (55,35,45,25)
T2B (Rx=K2E)
21-15-9
Thrusters (95,65,75,55)
KB Swings (55,35,45,25)
T2B (Rx=K2E)
NOTES:
Athletes should pick a weight to complete round of 21 unbroken. If completed before 18min mark Athletes rest.
Athletes should pick a weight to complete round of 21 unbroken. If completed before 18min mark Athletes rest.
WOD #2
18:00-33:00
12 Rounds
12 MB Cleans (20,14,16,10)
12 Push Ups
12 Rounds
12 MB Cleans (20,14,16,10)
12 Push Ups
NOTES:
Athletes should move fast and complete all rounds unbroken
Athletes should move fast and complete all rounds unbroken
WOD #3
33:00 – 45:00
9-6-3
Front Squats, no rack (185,135,155,105)
C2B
9-6-3
Front Squats, no rack (185,135,155,105)
C2B
NOTES:
Heavy, from the ground