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Monday 131223

22
Dec

Monday 131223

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Front Racked Alternating Reverse Lunges x 8-10 ea @ 10X1
  • Rest 90 seconds
  • DB Ext. Rotation x 8-10 reps @ 3010
  • Rest 90 seconds

Skill:

WOD:
For time:

  • 40 KB Swings
  • 20 Burpees
  • 30 KB Swings
  • 15 Burpees
  • 20 KB Swings
  • 10 Burpees
  • 10 KB Swings
  • 5 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:(Every 3:30)

  • 7/13 Front Squat/Back Squat @ 94% of weight used on 131220

Skill:

WOD:
5 Rds For Total Time:

  • 15 Burpee (Open Standards)
  • 20 Wall Ball
  • Rest 1 Minute
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:

  • Dynamic Warm Up

Strength:

A) 10 Sets Each: (EMOM For 20 minutes)

  • Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
  • Even Minutes – UB KB Swings x 20 unbroken (as heavy as you can keep unbroken)

B) 3 Sets:

  • Stationary Dips x 15-20 (weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
  • Rest 90 seconds
  • Weighted Prone Plank Hold x 60-75 seconds (use chains or stack plates on your back)
  • Rest 90 seconds

Skill:

WOD:
3 sets of:

  • Row 350 Meters
  • 15 Toes to Bar
  • 20 Wall Ball 30/20
  • Rest 2 minute
Additional:
  • 10 Minutes Mobility

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