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Saturday 140913

12
Sep

Saturday 140913

Essentials

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • DB Single Arm Bent Over Row x 20
  • Anchored Wt. Sit Up + Russian Twist x 10ea.

Skill:

WOD:
A) With a Partner Complete AMRAP in 6 Minutes:

  • 12 Wall Ball
  • 12 Lunges (Total)
  • 12 Sit Ups
  • 12/9 Push Ups
  • 12 Burpees

Rest 4 Minutes then…

B) With a Partner Complete AMRAP in 6 Minutes:

  • 9 Wall Ball
  • 9 Lunges (Total)
  • 9 Sit Ups
  • 9/6 Push Ups
  • 9 Burpees

Rest 4 Minutes then…

C) With a Partner Complete AMRAP in 6 Minutes:

  • 6 Wall Ball
  • 6 Lunges (Total)
  • 6 Sit Ups
  • 6/3 Push Ups
  • 6 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • DB Single Arm Bent Over Row x 20
  • Anchored Wt. Sit Up + Russian Twist x 10ea.

Skill:

WOD:
A) With a Partner Complete AMRAP in 6 Minutes:

  • 12 Wall Ball
  • 12 Lunges (Total)
  • 12 Sit Ups
  • 12/9 Push Ups
  • 12 Burpees

Rest 4 Minutes then…

B) With a Partner Complete AMRAP in 6 Minutes:

  • 9 Wall Ball
  • 9 Lunges (Total)
  • 9 Sit Ups
  • 9/6 Push Ups
  • 9 Burpees

Rest 4 Minutes then…

C) With a Partner Complete AMRAP in 6 Minutes:

  • 6 Wall Ball
  • 6 Lunges (Total)
  • 6 Sit Ups
  • 6/3 Push Ups
  • 6 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 3 Sets:

  • 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
  • Rest 30 seconds
  • 60 Seconds of Handstand Walk (accumulate as much distance as possible)
  • Rest 30 seconds

B) 3 sets: (Perform After WOD)

Skill:

WOD
A) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 175/115
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

B) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 155/105
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

Rest 4 minutes, then . . .

C) With a Partner Complete AMRAP in 6 minutes:

  • 3 Squat Snatches 135/95
  • 6 Burpees Over the Barbell
  • 9 Chest to Bar Pull Ups

*Partner will alternate movements.  Partner A performs Squat Snatches then Partner B performs burpees, then partner A performs Chest to bar pull ups.  Next round partner B performs snatches, partner A performs burpees, and partner B performs Chest to Bar pull Ups.

Additional:
  • 10 Minutes Mobility

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