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Saturday 140315

14
Mar

Saturday 140315

Essentials

Strength/Skill:
Warm up:

  • 50 Partner MB Sit Up Tosses

Strength:

2 Sets:

  • Bent Over TYW x 10
  • Band Pull A Parts x 10
  • Triple Threat x 10

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 5 Pull Up
  • 7 DB Push Press
  • 9 Wall Ball

*Partners will alternate complete rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 50 Partner MB Sit Up Tosses

Strength:

2 Sets:

  • Bent Over TYW x 10
  • Band Pull A Parts x 10
  • Triple Threat x 10

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 5 Pull Up
  • 7 DB Push Press
  • 9 Wall Ball

*Partners will alternate complete rounds.

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:

  • 50 Partner MB Sit Up Tosses

Strength:

2 Sets:

  • Bent Over TYW x 10
  • Band Pull A Parts x 10
  • Triple Threat x 10

Skill:

WOD:
With a Partner Perform AMRAP in 15 Minutes:

  • 5 Chest to Bar Pull Up
  • 7 DB Push Press
  • 9 Wall Ball 30/20

*Partners will alternate complete rounds.

Additional:
  • Mobility

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