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Saturday 140329

28
Mar

Saturday 140329

A huge Congrats to Amber for getting her 1st and 2nd “big girl” muscle ups.  Which by the way came after performing 14.5.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 25 KB Swings
  • 200m Farmers Carry
  • 200m Waiters Walk
  • 25 Box Jump
  • 200m Run
  • 200m Walking Lunges
  • 25 MB Sit Ups
  • 400m Run w/MB
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 25 KB Swings
  • 200m Farmers Carry
  • 200m Waiters Walk
  • 25 Box Jump
  • 200m Run
  • 200m Walking Lunges
  • 25 MB Sit Ups
  • 400m Run w/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 Rds NFT:

  • 15′ Rope Climb x 3
  • Strict Handstand Push-Ups x Max Reps

Strength:

4 Sets:

  • Bench Press x 4-5

Skill:

WOD:
AMRAP in 20 minutes of:

  • Run 400 Meters
  • 5 Bar Muscle-Ups
  • 20 Kettlebell Swings 70/55
  • 40 Double-Unders
Additional:
  • Mobility

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