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Monday 140331

30
Mar

Monday 140331

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Back Squat x 6 @21X1

Skill:

Derek’s B-Day WOD:
For Time:

  • 29 Double Unders
  • 10 Toe To Bar
  • 29 Overhead Squat
  • 10 Toe To Bar
  • 29 Shoulder to Overhead
  • 10 Toe to Bar
  • 29 Power Clean
  • 10 Toe to Bar
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2:30)

Back Squat

  • Set 1 = 10 @ 60%
  • Set 2 = 8 @ 65%
  • Set 3 = 6 @ 70%
  • Set 4 = 6 @ 75%
  • Set 5 = 6 @ 80%

Skill:

Derek’s B-Day WOD:
For Time:

  • 29 Double Unders
  • 10 Toe To Bar
  • 29 Overhead Squat
  • 10 Toe To Bar
  • 29 Shoulder to Overhead
  • 10 Toe to Bar
  • 29 Power Clean
  • 10 Toe to Bar
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:

2 Sets For Quality:

  • Double-Unders x 40
  • Alternating Pistols x 6-8 ea.
  • (work on speed and efficiency)
  • Freestanding Handstand x 30-45 seconds

(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

Skill:

WOD:
10 Sets Each: (EMOM)

  • Minute 1: 250/200m Row
  • Minute 2: 4″/2″ Deficit Handstand Push-Ups x 8-10 reps
  • Minute 3: 5 Power Snatch @ 75% of 1-RM
Additional:
  • Mobility

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