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Friday, December 18, 2015

17
Dec

Friday, December 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:2 Rds

  • 10 Wall ball
  • 10 Sit-ups
  • 10 Box jump Overs
  • 10 Push-ups

2 Rds

  • 10 Pull-ups
  • 10 DB Step Ups
  • 10 KB swings
  • 10 DB Push press

2 Rds

  • 10 KB Sumo deadlift high pull
  • 10 Burpees
  • 10 sit-ups
  • 10 Walking Lunge
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

5 Sets:

Sumo Deadlift

Skill:

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

5 Sets:

Sumo Deadlift

*Goal to increase Sets 1-3 by at least 20# if Set 3 is above 330# and increase at least 10# if set 3 is below 330#.

 

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • Mobility

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