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Friday, May 13, 2016

12
May

Friday, May 13, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
With a Partner Perform For Time:

42-30-18

  • Bench Press
  • Front Squat

*300m Run Between Rds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
With a Partner Perform For Time:

42-30-18

  • Bench Press
  • Front Squat

*300m Run Between Rds

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Clean x 3 @80%

B) 3 Sets:

  • DB Row x 6

B) 3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
With a Partner Perform For Time:

42-30-18

  • Bench Press
  • Overhead Squat

*300m Run Between Rds

Additional:
  • 10 Minutes Mobility

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