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Friday 131227

26
Dec

Friday 131227

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

  • Front Squat x 3-5

3 Sets:(Every 90 Seconds)

  • Back Squat x 3-5

Skill:

WOD:
6-8 Rds For Time:

  • 3 Handstand Push Up
  • 6 Deadlift
  • 9-12 Pull Up/Row
  • 24 Double Unders (x2 Singles)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 3:30)

  • 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

Skill:

Josh T’s B-Day WOD:
Benchmark Friday!!!

“BRADSHAW

Brian Bradshaw
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

He is survived by his parents, Paul and Mary, and brother Robert.

10 Rds For Time:

  • 3 Handstand Push Ups
  • 6 Deadlift 225/155
  • 12 Pull Up
  • 24 Double Unders
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:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
Perform the following 6 WODs against a running clock:

  • 5 Minutes Rowing for Max Meters
  • 4 Minutes to Establish a 2 RM Front Squat
  • 3 Minutes Max Muscle-Ups
  • 4 Minutes to Establish a 1 RM Shoulder to Overhead
  • 5 Minutes Max Burpee Box Jump-Overs 24/20

Rest 5 Minutes, When the Clock Hits 26:00 Perform:

AMRAP in 4 Minutes

  • 8 Thrusters 135/95
  • 8 Pistols (Alt.)
Additional:
  • 10 Minutes Mobility

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