Friday, February 10, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

  • 20 Double Unders
  • 7 Power Clean
  • 20 KB Swings
  • 7  Push Ups
  • 20 Sit Ups
  • 7 Burpee Pull Ups
  • 20 Wall Balls
  • 7 Walking Lunges ea
  • 20 Box Jumps 24/20
  • 7 Pull Ups + Dips/Push Ups
  • 20 Deadlift
  • 7 Thrusters
  • 20 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:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Court’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (26 Minute Cap)

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

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Find your 15RM Overhead Squat

 

 

Skill:

WOD:
AMRAP in 3:30/7 min/For Time: (26 Minute Cap)

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

 

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