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Saturday, September 19, 2015

18
Sep

Saturday, September 19, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:
Skill:

WOD:
With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

  • 10 Thursters
  • 1 Rope Climb

400m Run

B) 5 Rds Each:

  • 6 Thrusters
  • 3 Strict Pull Ups + 3 Dips

400m Run

C) In Remaining Time Complete AMRAP:

  • 1 Thruster
  • 10 Pull Ups

*Partners will complete full rounds and alternate.  Partners must complete 400m Run at same time.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

  • 10 Thursters 95/65
  • 1 Rope Climb

400m Run

B) 5 Rds Each:

  • 6 Thrusters 155/105
  • 6 Muscle Ups

400m Run

C) In Remaining Time Complete AMRAP:

  • 1 Thruster 185/125
  • 10 Chest to Bar Pull Ups

*Partners will complete full rounds and alternate.  Partners must complete 400m Run at same time.

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

  • 15 Thursters 95/65
  • 1 Rope Climb

400m Run

B) 5 Rds Each:

  • 6 Thrusters 155/105
  • 6 Muscle Ups

400m Run

C) In Remaining Time Complete AMRAP:

  • 1 Thruster 205/135
  • 15 Chest to Bar Pull Ups

*Partners will complete full rounds and alternate.  Partners must complete 400m Run at same time.

Additional:
  • 10 Minutes Mobility

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