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Saturday 140518

17
May

Saturday 140518

Essentials

Strength/Skill:
Warm up:

With a Partner Perform 3 Sets:

  • Anchored Wt. Sit Up x :20 Seconds
  • Anchored Russian Twist x :20 Seconds
  • Partner Toe Throw downs x :20 Seconds

Strength:

Skill:

WOD:
With a Partner Complete For Time: (30 Minute Cap)

  • 100 Wall Ball Tabata Style

Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters.

Then directly into:

21-18-15-12-9-6-3

  • Pull Ups/Supine Row
  • Box Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

With a Partner Perform 3 Sets:

  • Anchored Wt. Sit Up x :20 Seconds
  • Anchored Russian Twist x :20 Seconds
  • Partner Toe Throw downs x :20 Seconds

Strength:

Skill:

WOD
With a Partner Complete For Time: (30 Minute Cap)

  • 100 Thursters 95/65 Tabata Style

Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters.

Then directly into:

21-18-15-12-9-6-3

  • Pull Ups
  • Box Jumps 24/20
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:

With a Partner Perform 3 Sets:

  • Anchored Wt. Sit Up x :20 Seconds
  • Anchored Russian Twist x :20 Seconds
  • Partner Toe Throw downs x :20 Seconds

Strength:

Skill:

WOD
For Time: (30 Minute Cap)

  • 100 Thursters 95/65 Tabata Style

Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters.

Then directly into:

21-18-15-12-9-6-3

  • Pull Ups
  • Box Jumps 24/20
Additional:
  • 10 Minutes Mobility

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