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Saturday 140823

22
Aug

Saturday 140823

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD:
“Team Nukes”
Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Jerk Dip + Push Press + Push Jerk

B) 2 Sets:

  • 20 Seconds Push Up
  • 20 Seconds Staggered Hand Push Up Rt
  • 20 Seconds Staggered Hand Push Up Lt
  • 20 Seconds Wide Push Up
  • 20 Seconds Diamond Push Up
  • 20 Seconds Transferring Elevated Push Up
  • Rest 1 Minute

Skill:

WOD

“Team Nukes” Teams of 2 complete:

8 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)

at the 8 minute mark start:

10 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)

at the 18 minute mark start:
12 minutes to complete:

  • 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
Additional:
  • 10 Minutes Mobility

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