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Friday, November 20, 2015

19
Nov

Friday, November 20, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5
  • 5 V-Up + 5 Hollow Rock
  • Adduct/Abduct Straight leg raises x 5 ea.
  • Bar Taps x 8

Strength:

Skill:

WOD:
For Time:

  • 10 Strict Pull Ups
  • 30 Hand Release Push ups
  • 30 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift
  • 30 DB Push Press
  • 30 Kettlebell swings
  • 30 Wall Ball
  • 400m Run
  • 30 Supine Row
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5
  • 5 V-Up + 5 Hollow Rock
  • Adduct/Abduct Straight leg raises x 5 ea.
  • Bar Taps x 8

Strength:

Perform After WOD

4 Sets:

  • Push Jerk/Split Jerk x 2

Skill:

Greg’s B-Day WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5
  • 5 V-Up + 5 Hollow Rock
  • Adduct/Abduct Straight leg raises x 5 ea.
  • Bar Taps x 8

Strength:

Perform After WOD

A) 4 Sets:

  • Split Jerk x 2 @80%

B) 3 Sets:

  • Pause Front Squat x 3 @70% (Tempo=2311)

 

WOD:
For Time:

  • 3 Rope Climb
  • 30 Hand Release Push ups
  • 50 Back Extensions
  • 30 Knees to elbows
  • 30 Deadlift 225/155
  • 30 DB Push Press
  • 50 Kettlebell swings 55/35
  • 30 Wall Ball
  • 400m Run
  • 30 Pull Ups
Additional:
  • Mobility

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