4-29-2016

EaDo Elite Main

Lift:

Accesory Lifts: 5 x 1

Clean grip high pull @90-100%
Tempo Front Squat 5s down 3s pause 5s up @30-40%
Clean grip deadlift @100%-110%
High Hang Power Clean @80%
Jerk balance @30%

Clean and Jerk

Build to a heavy single
No fewer than 5 sets

Skill;

5 x 120ft prowler sprint @90/70

rest as needed between rounds

rest 5 mins

3 x
120ft sled pull @155/ 105
20 GHD situps

WOD:

Partner WOD:

Male female pair

15 rope climbs
30 wallball 30/20 (each)
45 calorie row (each)

Individual WOD:
4 rounds for time
3 rope climbs
15 wallball 30/20
20 calorie row 

 

EaDo Elite Regional Prep

Lift:

EMOM 12
3 Back squats @80%

Empty barbell
5 x 1
3 position snatch hold your starting position and finish position in each lift for 7 seconds

Skill:

Synchronized work:

3 x
10 chest to bar pullups
3 ring musclups
3 bar musclups
10 synchronized HSPU

Change partners every round

6 person team
3 guys go first
girls start once guys have finished the WOD

WOD:

15 legless rope climbs
60 OHS @155/105
90 GHDs


B.
Synchro
2 guys
2 girls
1 guy, 1 girl

First pair

45 Wallballs
45 chest to bar pullups

Second Pair

29-16

Wallball
Chest to bar

Third Pair

21-15-9

Wallball
Chest to bar