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Friday 140207

6
Feb

Friday 140207

Happy Birthday to the most amazing women I’ve ever met.  Thank you for all that you do and I hope you have an amazing B-Day!!!

Throwback Court’s 2nd Muscle Up!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time:

  • 37 Double Unders
  • 7 Power Clean
  • 37 KB Swings
  • 7 Handstand Push Ups
  • 37 Sit Ups
  • 7 Burpee Pull Ups
  • 37 Wall Balls
  • 7 Pistols ea
  • 37 Box Jumps
  • 7 Muscle Ups
  • 37 Deadlift
  • 7 Thrusters
  • 37 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time:

  • 37 Double Unders
  • 7 Power Clean 155/105
  • 37 KB Swings 55/35
  • 7 Handstand Push Ups
  • 37 Sit Ups
  • 7 Burpee Pull Ups
  • 37 Wall Balls
  • 7 Pistols ea
  • 37 Box Jumps 24/20
  • 7 Muscle Ups
  • 37 Deadlift 155/105
  • 7 Thrusters 115/80
  • 37 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

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:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time:

  • 37 Double Unders
  • 7 Power Clean 155/105
  • 37 KB Swings 55/35
  • 7 Handstand Push Ups
  • 37 Sit Ups
  • 7 Burpee Pull Ups
  • 37 Wall Balls
  • 7 Pistols ea
  • 37 Box Jumps 24/20
  • 7 Muscle Ups
  • 37 Deadlift 155/105
  • 7 Thrusters 135/95
  • 37 KB Sumo Deadlift High Pulls
  • 7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD.  Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:
  • 10 Minutes Mobility

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