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Saturday 140621

20
Jun

Saturday 140621

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill (Feet/Arms) x 8 ea.
  • Hip Ext. x 12-15

Strength:

Skill:

WOD:
A) EMOM for 15 Minutes (5 Sets Each)

  • Minute 1 = 50 yrd sled push
  • Minute 2 = 10-15 Sit Ups
  • Minute 3 = 1-3 Rope Climbs/Hand Over Hand Pulls

Rest 5 Minutes

B) For Time:

  • 75-100 Wall Balls

*Every Time Ball Drops Perform 3-5 Burpee

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Drill (Feet/Arms) x 8 ea.
  • Hip Ext. x 12-15

Strength:

Skill:

WOD
A) EMOM for 15 Minutes (5 Sets Each)

  • Minute 1 = 50 yrd sled push
  • Minute 2 = 8-10 Toe to Bar
  • Minute 3 = 1-3 Rope Climbs

Rest 5 Minutes

B) For Time:

  • 100 Wall Balls

*Every Time Ball Drops Perform 3 Burpee Muscle Ups/Pull Ups

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 (Feet/Arms) x 8 ea.
  • Hip Ext. x 12-15

Strength:

Skill:

WOD
A) EMOM for 15 Minutes (5 Sets Each)

  • Minute 1 = 50 yrd sled push
  • Minute 2 = 10-12 Toe to Bar
  • Minute 3 = 2-3 Rope Climbs (1-2 Legless if you have them)

Rest 5 Minutes

B) For Time:

  • 100 Wall Balls

*Every Time Ball Drops Perform 3 Burpee Muscle Ups

Additional:
  • 10 Minutes Mobility

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