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Saturday 140803

2
Aug

Saturday 140803

Essentials

Strength/Skill:
Warm up:

3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements)

  • Banded Sit Up
  • Banded Good Mornings
  • Partner Plank Hand to Hand Slaps

Strength:

7 Sets: (EMOM)

  • Goblet Squat x 3

Skill:

WOD:
In teams of 2 Perform For Time: (only one partner working at a time)

  • 100 Pull Ups/Rows
  • 400m Run
  • 100 DB Shoulder to Overhead
  • 400m Run
  • 100 Med Ball Clean
  • 400m Run
  • 100 Burpees

*Partner Will Perform 400m Run together.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements)

  • Banded Sit Up
  • Banded Good Mornings
  • Partner Plank Hand to Hand Slaps

Strength:

7 Sets: (EMOM)

  • Front Squat x 3 @70%

Skill:

WOD:
In teams of 2 Perform For Time: (only one partner working at a time)

  • 100 Chest to Bar Pull Ups
  • 400m Run
  • 100 DB Shoulder to Overhead 45/30
  • 400m Run
  • 100 Med Ball Clean 20/14
  • 400m Run
  • 100 Burpees

*Partner Will Perform 400m Run together.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets: (:30 Seconds on/:15 Seconds off Rotating Through Movements)

  • Banded Sit Up
  • Banded Good Mornings
  • Partner Plank Hand to Hand Slaps

Strength:

For max reps:

  • 2 Minutes of Rope Climbs
  • Rest 60 seconds
  • 2 Minutes of Alt Pistols
  • Rest 60 seconds
  • 2 Minutes of Double-Unders

Skill:

WOD
In teams of 2 Perform For Time: (only one partner working at a time)

  • 100 Chest to Bar Pull Ups
  • 400m Run
  • 100 DB Shoulder to Overhead 55/40
  • 400m Run
  • 100 Med Ball Clean 30/20
  • 400m Run
  • 100 Burpees

*Partner Will Perform 400m Run together.

Additional:
  • 10 Minutes Mobility

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