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Saturday, August 22, 2015

21
Aug

Saturday, August 22, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 With a Partner Perform:A) AMRAP in 10 Minutes

  • 9 KB Swings
  • 6 Burpee
  • 6 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

  • 20yrd Overhead Walking Lung 45/25 Plate
  • 5 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
With a Partner Perform:A) AMRAP in 10 Minutes

  • 4 Power Snatch 135/95
  • 6 Burpee
  • 8 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

  • 20yrd Overhead Walking Lung 45/25 Plate
  • 10 Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets:

  • Close Grip Bench Press x 10
  • Single Arm DB Bent Over Row x 10
  • Bench Supported Hip Bridge x 10

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 10 Minutes

  • 4 Power Snatch 155/105
  • 6 Burpee
  • 8 Box Jump

*Partners Alternate Movements

Rest 5 Minutes

B) AMRAP in 10 Minutes:

  • 20yrd KB Overhead Walking Lung 35/20
  • 10 Chest to Bar Pull Ups

Partners Alternate Complete Rounds.  Each Round Alternate the movement that you start will.  Ex. First time through both athletes complete OH Walking Lunges, then C2B Pull Ups.  Second time through both athlete complete C2B Pull Ups, then OH Walking Lunges.  Third time goes back to 1st time.  Continue this for 10 Minutes.

Additional:
  • 10 Minutes Mobility

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