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Saturday 141129

28
Nov

Saturday 141129

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Running Clock Perform:A) 5 Rds for time of:

  • 5 Pull Ups
  • 7 Goblet Squat
  • 9 Box Jumps

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

  • 8 Supine Row
  • 12 KB Swings
  • 16 Wall Ball Shots
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Running Clock Perform:A) 5 Rds for time of:

  • 5 Chest to Bar Pull Ups
  • 5 Squat Cleans 135/95
  • 5 Box Jumps 36″/26″ (no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

  • 10 Pull Ups
  • 15 KB Swings 55/35
  • 20 Wall Ball Shots 20/14

At the 30 Minute Mark Perform:

C) 10 Minutes Find today’s 1 RM

  • Overhead Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Back Squat x 1 rep @ 90%

Skill:

WOD:
With a Running Clock Perform:A) 5 Rds for time of:

  • 5 Bar Muscle Ups
  • 5 Squat Cleans 135/95
  • 5 Box Jumps 36″/26″ (no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)

At the 15 Minute Mark Perform:

B) 5 Rds for time of:

  • 10 Chest to Bar Pull Ups
  • 15 KB Swings 70/55
  • 20 Wall Ball Shots 30/20

At the 30 Minute Mark Perform:

C) 10 Minutes Find today’s 1 RM

  • Overhead Squat
Additional:
  • 10 Minutes Mobility

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