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Saturday, June 20, 2015

19
Jun

Saturday, June 20, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

 

  • Partner Warm Up

Strength:

 

8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
With a Partner Complete For Time:

  • 20 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 60 Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 80 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

 

  • Partner Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Skill:

WOD:
With a Partner Complete For Time:

  • 30 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 60 Handstand Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 90 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

 

  • Partner Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

  • Push Press + Split Jerk (Build over the course of the 8 sets)

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

B) 3 Sets: (Perform After WOD)

  • DB Rollback Extensions x 12

Skill:

WOD:
With a Partner Complete For Time:

  • 40 Wall Climbs

*While Partner Performs Wall Climb, other Partner performs Deadlift Hold.  Each time the bar is dropped athletes must switch.

  • 80 Handstand Push Ups

*While Partner Performs Handstand Push Ups, other Partner performs Front Rack Hold.  Each time the bar is dropped athletes must switch.

  • 120 Toe to Bar

*While Partner Performs Toe to Bar, other Partner performs DB Overhead Waiter Hold.  Each time the bar is dropped athletes must switch.

Additional:
  • 10 Minutes Mobility

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