Saturday, May 13, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 5 Box Handstand Push Up/Z Press
  • 3 Strict Pull Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 6 Feet Elevated Push Up 24/20
  • 4 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 7 Push Ups
  • 5 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
 With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 6 Handstand Push Up
  • 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 9 Feet Elevated Push Up 24/20
  • 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 12 Push Ups
  • 8 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • Split Jerk x 5 (Work up to 70%)

B) 4 Sets:

  • 1 Behind the neck Snatch Grip Push + 3 Overhead Squat (Work up to heavy for the day)

Perform After WOD

C) 2 Sets:

  • Seated Plate Front Raise x 8
  • Bent Over Row x 8
  • Seated DB Lateral Raise x 8
  • Single Arm Landmine Row
  • Cuban Press x 8
  • Iso Hip Ext. Hold DB Row x 8

D) 1 Set:

  • 75 Barbell Curls @ 30-40% of BW
  • 75 Laying Barbell Skull Crushers

Skill:

WOD:
With a Partner Perform:

A) AMRAP in 6 Minutes:

  • 6 Handstand Push Up
  • 4 Bar Muscle Up

*Partner 20 yard Sled/Plate Push

Rest 2 Minutes

B) AMRAP in 6 Minutes:

  • 9 Feet Elevated Push Up 24/20
  • 6 Kipping Pull Ups (No Butterfly)

*Partner 20 yard Broad Jump

Rest 2 Minutes

C) AMRAP in 6 Minutes:

  • 12 Push Ups
  • 8 Supine Row

*Partner 20 yard walking lunge

Additional:
  • Mobility

 

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