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Saturday 140412

11
Apr

Saturday 140412

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

AMRAP in 4 Minutes:

  • 4/2 UB Strict Pull Ups/6 Supine Row

Skill:

WOD:
With a Partner Perform 20-2 For Time:

  • Push Up
  • MB Sit Up Toss
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

AMRAP in 4 Minutes:

  • 4/2 UB Strict Pull Ups

Skill:

WOD:
With a Partner Perform 20-2 For Time:

  • Push Up
  • MB Sit Up Toss
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:

2 Sets:

  • Banded Star Drill x 8 ea
  • Banded Arm Star Drill x 8 ea.

Strength:

Skill:

WOD:
A) AMRAP in 8 minutes:

  • 200 Meter Run
  • 10 Pull-Ups
  • 20 Push-Ups

Rest 4 minutes, then:

B)  AMRAP in 8 minutes:

  • 15 Kettlebell Swings 70/55
  • 10 Handstand Push-Ups
  • 20 Double-Unders

Rest 4 minutes, then:

C) AMRAP in 8 minutes of:

  • 250 Meter Row
  • 10 Push Press 115/75
  • 10 GHD Sit-Ups
Additional:
  • Mobility

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