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Saturday 141115

15
Nov

Saturday 141115

Essentials

Strength/Skill:
Warm Up:With a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip (Push Up) Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips (Push Up)

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
 In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing
  • 10 Box Jump
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:With a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing 55/35
  • 10 Box Jump 24/20
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm upWith a Partner Perform:

  • 50 Medball Sit Up Tosses Each.

Strength:

Pull Up/Dip Complex

AMRAP in 5 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips
  • 3-5 Reverse Grip Pull Up
  • 3-5 Dips

*If your unable to perform Dips please perform Push Ups.

Skill:

WOD:
In teams of three, alternate to complete AMRAP in 20 minutes of:

  • 10 KB Swing 70/35
  • 10 Box Jump 24/20
  • 5 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the triplet, Teammate B is resting in an L-Sit on Paralletd, and Teammate C is resting in pull up position with chin over bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Additional:
  • 10 Minutes Mobility

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