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Saturday 130727

26
Jul

Saturday 130727

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

  • MB Clean
WOD:
With a Partner Complete For Time:

  • 100 MB Clean (Every time switch or break equals 10 Air Squat Each)
  • 100 Wall Ball (Every Time partners switch or break equals 5 Pull Ups Each)
  • 100 OH Walking Lunges (Every Time partners switch or break equals 5 Burpee Each)
  • 400m Run with MB
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

  • MB Clean
WOD:
With a Partner Complete For Time:

  • 100 MB Clean (Every time switch or break equals 10 Air Squat Each)
  • 100 Wall Ball (Every Time partners switch or break equals 5 Pull Ups Each)
  • 100 OH Walking Lunges (Every Time partners switch or break equals 5 Burpee Each)
  • 400m Run with MB
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 Sets NFT:

  • Handstand Walk x 10-15 Meters
  • (If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps.)
  • Bridge-Ups x 6 reps of 10 second holds
  • V-Up x 10-12 reps

Strength:

Skill:

Glendon’s B-Day WOD:
A) AMRAP in 5 Minute:

  • 3 Deadlift (Choose Weight)
  • 3 Muscle Ups

Rest 3 Minutes

B) AMRAP in 5 Minutes:

  • 4 Deficit Handstand Push Ups (Choose Deficit)
  • 5 High Box Jump

Rest 3 Minutes

C) 3 Rds For Time:

  • 600m Run
  • 20 Sit Ups
  • 15 Pull Ups
  • 10 Thruster 135/95

 

Additional:
  • 10 Minutes Mobility

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