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Saturday, February 7, 2016

6
Feb

Saturday, February 7, 2016

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in 6 Minutes:

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in 16 Minutes:

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder

B) AMRAP in

  • 15 GHD Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility

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