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Saturday 140201

31
Jan

Saturday 140201

It is said that it takes 10,000 hours to master a task.  How many hours have you put in?

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Partner/Team Relay

  • Sled Push 4 x 25 yrds

Skill:

WOD:
“Omaha” aka Broncos Victory WOD!!!

Every Minute on Minute for as long as Possible:

  • 7 Thrusters 75/55
  • 7 Pull Up
  • 7 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Partner/Team Relay

  • Sled Push 4 x 25 yrds

Skill:

WOD:
“Omaha” aka Broncos Victory WOD!!!

Every Minute on Minute for as long as Possible:

  • 7 Thrusters 75/55
  • 7 Pull Up
  • 7 Burpee
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:

Skill:

WOD:
A) AMRAP in 5 minutes:

  • 1 Power Clean 225/155
  • 1 Muscle Up
  • 2 Power Cleans
  • 2 Muscle Ups
  • 3 Power Cleans
  • 3 Muscle Ups
  • and so on….

Rest 5 minutes, and when the clock hits 10:00, perform:

B) AMRAP in 5 minutes of:

  • 3 Power Snatches 135/95
  • 6 Toes to Bar
  • 9 Box Jumps 24″/20″

Rest 5 minutes, and when the clock hits 20:00, perform:

C) AMRAP in 5 minutes:

  • 2 Thrusters 135/95
  • 2 Burpees Over the Barbell
  • 4 Thrusters
  • 4 Burpees Over the Barbell
  • 6 Thrusters
  • 6 Burpees Over the Barbell
  • and so on….

Rest 5 minutes, and when the clock hits 30:00, perform:

D) AMRAP in 5 minutes:

  • 20 Kettlebell Swings 55/35
  • 20 Hand-Release Push-Ups
Additional:
  • 10 Minutes Mobility

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