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Monday 130722

21
Jul

Monday 130722

We’re going to try this again since we weren’t able to get it in on Saturday.

Essentials

Strength/Skill:
Warm Up:3 Sets:

  • :15 Seconds Plank Hold
  • :15 Seconds Side Plank RT
  • :15 Seconds Side Plank LT
  • :15 Superman Hold

Strength:

3 Sets:

  • Single Arm DB/KB Shoulder Press x 6-8ea
  • Hip Ext. x 12-15

Skill:

Shela’s B-Day WOD:
For Time:

  • 30 Deadlifts 225/155
  • 30 Wall Balls
  • 30 Hand Release Push Ups
  • 30 Toe to Bar
  • 30 Slam Ball
  • 30 Burpee
  • 30 Double Under
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • :15 Seconds Plank Hold
  • :15 Seconds Side Plank RT
  • :15 Seconds Side Plank LT
  • :15 Superman Hold

Strength:

3 Sets:

  • Single Arm DB/KB Shoulder Press x 6-8ea
  • Hip Ext. x 12-15

Skill:

Shela’s B-Day WOD:
For Time:

  • 30 Deadlifts 225/155
  • 30 Wall Balls
  • 30 Hand Release Push Ups
  • 30 Toe to Bar
  • 30 Slam Ball
  • 30 Burpee
  • 30 Double Under
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Rds NFT:

  • Double Unders x 40-50
  • Chest-to-Bar Pull-Ups x 10-12
  • Strict Handstand Push-Ups x 10-12 (add deficit if these are easy for you)

Strength:

Skill:

WOD:
3 Sets Each For times of:

  • Run 1 Mile
  • 10 Hang Squat Cleans 185/125
  • 20-Yard Front-Racked Walking Lunge 185/125
  • Rest 6 minutes
Additional:
  •  10 Minutes Mobility

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