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Saturday, April 12, 2015

11
Apr

Saturday, April 12, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
AMRAP in 30 Minutes:

  • 5 Burpee
  • 5 Jumping Pull Ups
  • 7 Pull Ups/Row
  • 9 Dips
  • 12 Push Ups
  • 400m Run

Rest 2 Minutes between rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 30 Minutes:

  • 5 Muscle Up (Burpee Pull Ups)
  • 7 Strict Pull Ups (Rows)
  • 9 Dips
  • 12 Push Ups
  • 400m Run

Rest 2 Minutes between rounds

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Hang Clean Pull (Mid Thigh) x 8-10 AHAP

B) “Ring of Fire”

Skill:

WOD:
4 Rds For Max Reps:

  • Max Unbroken Muscle Up
  • Rest 30 Seconds
  • Max Unbroken Strict Pull Up
  • Rest 30 Seconds
  • Max Unbroken Ring Dips
  • Rest 30 Seconds
  • Max Unbroken Tempo Push Ups @ 1010 (the set is over as soon as you have to pause at either the top or bottom of the push up)
  • Rest 30 Seconds
  • 500m Row
  • Rest 2 minutes
Additional:
  • 10 Minutes Mobility

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