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Saturday 140215

14
Feb

Saturday 140215

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :20 V-Ups
  • :20 Sit Up Presses
  • :20 Russian Twist

Strength:

3 Sets:

Shoulder Press x 5

Skill:

WOD:
For Time:

  • 40 Wall Ball
  • 30 MB Overhead Walking Lunges ea.
  • 20 MB Push Ups
  • 400m Run W/Med Ball
  • 20 MB Push Up
  • 30 MB Overhead Walking Lunges ea.
  • 40 Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :20 V-Ups
  • :20 Sit Up Presses
  • :20 Russian Twist

Strength:

3 Sets:

  • Shoulder Press x 5

Skill:

WOD:
For Time:

  • 40 Wall Ball
  • 30 MB Overhead Walking Lunges ea.
  • 20 MB Push Ups
  • 400m Run W/Med Ball
  • 20 MB Push Up
  • 30 MB Overhead Walking Lunges ea.
  • 40 Wall Ball
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:

  • 10 Box Jumps (Regionals Standards)
  • 10 Handstand Push Ups
  • 10 Alternating Pistols

Strength:

Skill:

WOD:
A) CrossFit Games 11.5ish

AMRAP in 10 Minutes:

  • 5 Power cleans 145/100
  • 10 Toes to bar
  • 15 Wall balls 20/14

B) 3 Rds For Time:

  • 20 Shoulder to Overhead 115/75
  • 25 Pull Ups
  • 30 KB Swings 70/55
Additional:
  • 10 Minutes Mobility

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