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Friday, February 6, 2015

5
Feb

Friday, February 6, 2015

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (25 Minute Cap)

  • 20 Double Unders
  • 5 Power Clean
  • 20 KB Swings
  • 5 Handstand Push Ups/10 Push Ups
  • 20 Sit Ups
  • 5 Burpee Pull Ups
  • 20 Wall Balls
  • 5 Split Squat Switch Ea.
  • 20 Box Jumps
  • 5 Pull Ups
  • 20 Deadlift
  • 5 DB Thrusters
  • 20 KB Sumo Deadlift High Pulls
  • 3 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: (25 Minute Cap)

  • 35 Double Unders
  • 7 Power Clean 155/105
  • 35 KB Swings 55/35
  • 7 Handstand Push Ups
  • 35 Sit Ups
  • 7 Burpee Pull Ups
  • 35 Wall Balls
  • 7 Pistols ea
  • 35 Box Jumps 24/20
  • 7 Muscle Ups
  • 35 Deadlift 155/105
  • 7 DB/KB Thrusters 55/35
  • 35 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

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Courtney’s B-Day WOD:
AMRAP in 3:30/7 min/For Time: (25 Minute Cap)

  • 35 Double Unders
  • 7 Power Clean 155/105
  • 35 KB Swings 55/35
  • 7 Handstand Push Ups
  • 35 Sit Ups
  • 7 Burpee Pull Ups
  • 35 Wall Balls
  • 7 Pistols ea
  • 35 Box Jumps 24/20
  • 7 Muscle Ups
  • 35 Deadlift 155/105
  • 7 DB/KB Thrusters 55/35
  • 35 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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