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Saturday, May 30, 2015

29
May

Saturday, May 30, 2015

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Pronated Grip Band Pull a Part x 6-8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 6-8
  • Sit Up x 10
  • Overhead Band Pull a Part x 6-8
  • Sit Up x 10

Strength:

A) 3 Sets: (Perform After WOD)

  • 3 Position Bench x 10 ea. @ 45-50% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 200m Run:

In Remaining Time Complete AMRAP:

  • 5 Strict Pull Ups + 5 Push Ups
  • 10 Deadlifts
  • 15 Handstand Push Ups/DB Push Press
  • 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

  • 400m Run:

In Remaining Time Complete AMRAP:

  • 5 Strict Pull Ups + 5 Push Ups
  • 10 Deadlifts
  • 15 Handstand Push Ups/DB Push Press
  • 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

  • 600m Run:

In Remaining Time Complete AMRAP:

  • 5 Strict Pull Ups + 5 Push Ups
  • 10 Deadlifts
  • 15 Handstand Push Ups/DB Push Press
  • 20 Wall Ball
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 3 Sets:

  • 3 Position Bench x 10 ea. @ 45-50% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 200m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts 225/155
  • 15 Handstand Push Ups
  • 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

  • 400m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts 185/125
  • 15 Handstand Push Ups
  • 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

  • 600m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts
  • 15 Handstand Push Ups
  • 20 Wall Ball
Additional:

Competition

Strength/Skill:
Warm Up:2 Sets:

  • Pronated Grip Band Pull a Part x 8
  • Sit Ups x 10
  • Supinated Grip Band Pull a Part x 8
  • Sit Up x 10
  • Overhead Band Pull a Part x 8
  • Sit Up x 10

Strength:

A) 3 Sets:

  • 3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

  • :30 Seconds DB Hammer Curl to Shoulder Press
  • :30 Seconds Rest
  • :30 Seconds Banded Triceps Push Downs
  • :30 Second Rest
  • :30 Seconds Banded Overhead Extensions
  • 1 Minute Rest

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 200m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts 225/155
  • 15 Handstand Push Ups
  • 20 Wall Ball

Rest 2 Minutes:

B) AMRAP in 6 Minutes:

  • 400m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts
  • 15 Handstand Push Ups
  • 20 Wall Ball

Rest 2 Minutes:

C) AMRAP in 8 Minutes:

  • 600m Run:

In Remaining Time Complete AMRAP:

  • 5 Muscle Up
  • 10 Deadlifts
  • 15 Handstand Push Ups
  • 20 Wall Ball
Additional:
  • 10 Minutes Mobility

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