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Saturday, December 17, 2016

16
Dec

Saturday, December 17, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 100 calorie row
  • 85 KB Swing 55/35
  • 60 Bar over Burpee
  • 45 Thruster 95/65
  • 30 Strict Handstand Push Up
  • 30 Burpee Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 120 calorie row
  • 100 KB Swing 55/35
  • 80 Bar over Burpee
  • 60 Thruster 95/65
  • 40 Handstand Push Up
  • 15 Ring Muscle Up (30 Burpee Pull Ups)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 6 Sets:

  • 1 Behind the Neck Push Press + 3 Overhead Squat (Building)

B) 3 Sets:

  • Close Grip DB Bench Press x 8
  • Snatch Grip Hip Extension x 8-10
  • Incline Bat Wing Row x 12

*Goal to increase 5-10# from last week

Skill:

WOD:
With a Partner Complete For Time:

  • 120 calorie row
  • 100 KB Swing 70/55
  • 80 Bar over Burpee
  • 60 Thruster 95/65
  • 40 Strict Handstand Push Up
  • 20 Ring Muscle Up
Additional:
  • Mobility

 

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