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Saturday, June 17, 2017

17
Jun

Saturday, June 17, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster
  • 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster
  • 24 Burpee Pull Ups

*Partners run together and alternate every 6 reps.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 5 Sets:

  • Behind the neck Snatch Grip Push Press + 3 Overhead Squats

B) 3 Sets:

  • Single Arm DB Shoulder Press x 6 ea.
  • Prone Flat Bench DB Row x 8

C) 3 Sets:

  • 4 Second Negative Parallete Handstand Push Up x 4-7
  • Iso Hip Extension Hold + W Press x 10

Skill:

Mark’s B-Day WOD:
With a Partner Perform AMRAP in 20 minutes:

  • 200m Run
  • 24 Single Arm DB Snatch 70/50
  • 24 Chest to Bar Pull Up
  • 200m Run
  • 24 Single Arm DB Overhead Lunge 70/50
  • 24 Toe to Bar
  • 200m Run
  • 24 Single Arm DB Thruster 70/50
  • 24 Ring Muscle Up

*Partners run together and alternate every 6 reps, except on the muscle ups where they alternate every 4 reps.

Additional:
  • Mobility

 

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