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Saturday, August 29, 2015

28
Aug

Saturday, August 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD:
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

 

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 10
  • Banded Good Mornings x 30

Skill:

WOD:
With a In Teams of 3 Perform:

AMRAP in 5 Minutes at each station:

  • A) Rope Climbs
  • B) Sled Push for Total yards (15 yard Segments)
  • C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
  • D) 40yrd Shuttle Run (10yrd x 4)
  • E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

Additional:
  • 10 Minutes Mobility

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