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Saturday, November 14, 2015

13
Nov

Saturday, November 14, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

  • KB/Odd Object Carry x 200m

C) 2 Sets:

  •  Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:
With a Partner Complete AMRAP in 10 Minutes:

  • 10 Straight Leg Sit Ups
  • 10 Push Press
  • 10 Pull Ups

*Partners Alternate Movements

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

  • KB/Odd Object Carry x 200m

C) 2 Sets:

  •  Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:
With a Partner Complete AMRAP in 10 Minutes:

  • 10 Straight Leg Sit Ups
  • 10 Push Press
  • 10 Pull Ups

*Partners Alternate Movements

Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

  • Single Arm Overhead DB/KB Overhead Carry x 100m

B) 2 Sets:

  • KB/Odd Object Carry x 200m

C) 2 Sets:

  •  Single Arm DB/KB Farmers Carry x 200m

Skill:

WOD:
With a Partner Complete AMRAP in 10 Minutes:

  • 10 Straight Leg Sit Ups
  • 10 Push Press
  • 10 Pull Ups

*Partners Alternate Movements

Additional:
EMOM For 20 Minutes:

  • Odd: 1-5 Reps Goat Movement
  • Even: 1-5 Reps Goat Movement

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