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Friday, July 18, 2015

17
Jul

Friday, July 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
A) For Time: (7 Minute Cap)

  • 45 Pull Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

  • 4 Power Snatch
  • 8 Thrusters
  • 12 Push Ups
  • 16 Sit Up

At the 30 Minute Mark Perform:

C) For Time:

  • DB Walking Lunge

*Each time the DB drops perform 4 Burpees.

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

Skill:

Glendon’s B-Day WOD:
A) For Time: (7 Minute Cap)

  • 30 Muscle Ups/75 Pull Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

  • 6 Power Snatch 135/95
  • 9 Thrusters 135/95
  • 12 T2B
  • 15 HSPU

At the 30 Minute Mark Perform:

C) For Time:

  • Front Rack Walking Lunge 135/95

*Each time the bar drops perform 4 Over Bar Burpees + Run to Start Line and Back.

Additional:

Competition

Strength/Skill:
Warm Up:

  • 50 Russian KB Swings

Strength:

Skill:

Glendon’s B-Day WOD:
A) For Time: (7 Minute Cap)

  • 30 Muscle Ups

At the 10 Minute Mark, Perform:

B) 3 Rds For Time: (15 Minute Cap)

  • 6 Power Snatch 135/95
  • 9 Thrusters 135/95
  • 12 T2B
  • 15 HSPU

At the 30 Minute Mark Perform:

C) For Time:

  • Front Rack Walking Lunge 135/95

*Each time the bar drops perform 4 Over Bar Burpees + Run to Start Line and Back.

 

Additional:
  • 10 Minutes Mobility

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