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Saturday, January 21, 2017

21
Jan

Saturday, January 21, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Complete AMRAP in 25 Minutes:

  • 10 Calorie Row
  • 5 Back Squat
  • 7 Pull Ups

*Partners alternate complete rounds.  Back Squat weight starts at 60% of 1RM.  Every 2 rounds completed increase 5%.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

Mike’s B-Day WOD:
In Teams of 3 Complete AMRAP in 25 Minutes:

  • 10 Calorie Row
  • 5 Back Squat
  • 7 Pull Ups

*Partners alternate complete rounds.  Back Squat weight starts at 60% of 1RM.  Every 2 rounds completed increase 5%.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 1000m Row (500m Each)
  • 30 Deadlift 335/225
  • 30 Ring Muscle Up
  • 1000m Row (500m Each)
  • 90 Wall Ball 30/20
  • 90 Toe to Bar
  • 1000m Row (500m Each)
  • 100ft Farmers Carry (Each)
  • 60 Burpee Box Jump Overs
  • 100ft Farmers Carry (Each)
  • 6 Rope Climb
Additional:
5 Rds

  • 1 Rope Climb (legless if you can)
  • 20 Stalder Leg Lifts ton 45# plate
  • Max Rep Ring Dips (cap 20 reps)

 

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