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Saturday 130810

9
Aug

Saturday 130810

Julie made it out for her Benchmark WOD.  Love you Jules so great to see you!!!

Essentials

Strength/Skill:
Warm Up:With a Partner Perform 3 Rds NFT:

  • High Five Push Up x 5 ea
  • Overhead Soccer Toss x 10 ea
  • MB Lateral Tosses x 10 ea

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 15 Sit Up
  • 5 Power Man Maker 40/30
  • 150m Run

*Partners will alternate movements.  Partner A Performs 15 Sit Up, then Partner B Performs 5 Power Man Makers, then Partner A runs 150m.  This equals 1 round, partners will continue this for 15 minutes.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

With a Partner Perform 3 Rds NFT:

  • High Five Push Up x 5 ea
  • Overhead Soccer Toss x 10 ea
  • MB Lateral Tosses x 10 ea

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 15 Sit Up
  • 5 Power Man Maker 40/30
  • 150m Run

*Partners will alternate movements.  Partner A Performs 15 Sit Up, then Partner B Performs 5 Power Man Makers, then Partner A runs 150m.  This equals 1 round, partners will continue this for 15 minutes.

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:

  • Sit Ups x 25
  • Hip Ext. x 15-20
  • Band Pull a Parts x 10
  • Supine Row x 10

Strength:

Skill:

WOD:
A) With a Partner Perform 6 Rds each For Time:

  • Plate Push 80/55
  • 3 Wall Climbs

Rest 5 Minutes

B)Take 10 Minutes to Build to “Heavy”

  • 3 Hang Power Clean + Jerk

Rest 5 Minute

C) Every 2 Minutes For 12 Minutes Perform:

  • 120 yrd Sprint
  • 16 KB Snatch (8 ea) 55/35
Additional:
  • 10 Minutes Mobility

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