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Friday 141128

27
Nov

Friday 141128

Schedule Reminder:  We will be operating on Holiday/Weekend hours.  Therefore we will have two class times available, 8:30 and 9:45 am.  Come in and work off all that holiday celebration.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

B) 2 Sets:

Skill:

WOD:
For time:

  • 350-500m Row
  • 10 Burpee Pull Up
  • 300-400m Run
  • 20 Hand Release Push Ups
  • 50-75 Double-Unders
  • 30 Dips
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

A) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

*Goal is to go heavier then last week

B) 2 Sets: (Every 90 Seconds)

Skill:

WOD:
For time:

  • Row 500 Meters
  • 10 Muscle-Ups
  • Run 400 Meters
  • 20 Strict Handstand Push-Ups
  • 100 Double-Unders
  • 40 Ring Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 minutes)

  • Front Squat + Jerk @ 90%

B) 4 Sets: (Every 2 Minutes)

  • Floor Press x 5

B) 2 Sets:

Skill:

WOD:
For time:

  • Row 500 Meters
  • 10 Muscle-Ups
  • Run 400 Meters
  • 20 Strict Handstand Push-Ups
  • 100 Double-Unders
  • 40 Ring Dips
Additional:
  • 10 Minutes Mobility

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