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Saturday, April 8, 2017

7
Apr

Saturday, April 8, 2017

Essentials

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • DB Chainsaw Row x 12

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

4 Sets:

  • Handstand Hold x 20 seconds
  • Rest 10 Seconds
  • Hollow Hold x 20 seconds
  • Rest 10 Seconds

Strength:

A) 3 Sets:

  • Tempo DB Incline Press x 6 (6 sec down, 0 pause, 1 sec up, 1 sec pause)

B) 1 Set:

  • 50 Reps For Time @60% of heaviest weight used in A

C) 3 Sets:

  • Horizontal Pull Variation x 12

Perform After WOD

D) 3 Sets:

  • DB Bent Over Lateral Raise + DB Lateral Raise + DB Front Raise + DB Muscle Clean and Press x 8 ea.

E) Ring Of Fire Ver 2

Skill:

WOD:
In Teams of 3 Perform AMRAP in 9 Minutes:

  • P1 = 100m Run
  • P2 = AMRAP Pull Ups
  • P3 = AMRAP Wall Ball

*Partners will rotate through movements, runner is the time keeper.

Additional:
  • Mobility

 

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