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Saturday, January 17, 2015

16
Jan

Saturday, January 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
5 Rds For Max Reps

  • Max Rep Bench Press
  • Max Rep Pull Ups/Supine Row
  • 200-400m Run

If you’re unable to perform at least 8-10 reps of the bench press at your body weight for men and 75% of body weight for women, adjust the weight accordingly.  In addition if you’re unable to perform at least 8-10 unbroken pull ups, please perform max rep supine row with your body as horizontal as possible.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Running Lynne”

5 Rds For Max Reps

  • Max Rep Bench Press BW/75% BW
  • Max Rep Pull Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
“Running Lynne”

5 Rds For Max Reps

  • Max Rep Bench Press BW/75% BW
  • Max Rep Pull Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility

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