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Saturday, June 3, 2017

3
Jun

Saturday, June 3, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 2400m Relay (4x200m Each)
  • 45 DB Push Press 50/30
  • 45 Pull Ups
  • 1800m Relay (3x200m Each)
  • 45 Deadlift 255/175
  • 45 Pull Up
  • 1200m Relay (2x200m Each)
  • 100 Overhead Walking Lunge 45/25
  • 45 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 2400m Relay (4x200m Each)
  • 45 DB Push Press 50/30
  • 45 Pull Ups
  • 1800m Relay (3x200m Each)
  • 45 Deadlift 255/175
  • 45 Pull Up
  • 1200m Relay (2x200m Each)
  • 100 Overhead Walking Lunge 45/25
  • 45 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In Teams of 3 Perform For Time:

  • 100 Calorie Bike
  • 50 DB Push Press 60/40
  • 50 Bar Muscle Ups
  • 100 Calorie Row
  • 75 Ring Dips
  • 75 Chest to Bar Pull Up
  • 100 Calorie Bike
  • 100 Push Ups
  • 100 Pull Ups
Additional:
  • Mobility

 

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