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Saturday 130929

28
Sep

Saturday 130929

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Partner Assisted Leg Tosses x 10-12
  • Banded Sit Ups x 12-15
  • RDL x 8-10

AMRAP in 2 minutes:

  • Double Unders

Skill:

WOD:
With a Partner Perform For Time:4 Rds Each (Alternate Complete Rds)

  • 20 Overhead Walking Lunge 45/25
  • 10 Hand Release Push Ups

Then

  • 800m Plate Carry (one partner carry at a time)

Then

4 Rds Each: (Alternate Complete Rds)

  • 10 Plate Ground to Overhead
  • 5 Burpee Plate Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Partner Assisted Leg Tosses x 10-12
  • Banded Sit Ups x 12-15
  • RDL x 8-10

AMRAP in 2 minutes:

  • Double Unders

Skill:

WOD:
With a Partner Perform For Time:4 Rds Each (Alternate Complete Rds)

  • 20 Overhead Walking Lunge 45/25
  • 10 Hand Release Push Ups

Then

  • 800m Plate Carry (one partner carry at a time)

Then

4 Rds Each: (Alternate Complete Rds)

  • 10 Plate Ground to Overhead
  • 5 Burpee Plate Jumps

 

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Rds NFT:

  • Isometric YWTI x 10 Seconds
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:

WOD:
A) For max reps:

  • 2 Minutes of Rope Climbs
  • Rest 60 seconds
  • 2 Minutes of Alternating Pistols
  • Rest 60 seconds
  • 2 Minutes of Double-Unders

B) 5 Rds For Time:

  • 10 Thrusters 135/95 lb
  • 20 Pull-Ups
  • 400m Run
Additional:
  • 50 Wt. Sit Ups

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