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Thursday, June 29, 2017

29
Jun

Thursday, June 29, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 40 Step Ups
  • 40 Renegade Row
  • 40 Calorie Row
  • 40 Renegade Row
  • 40 Step Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

  • 400m Run
  • 40 Step Ups
  • 40 Renegade Row
  • 40 Calorie Row
  • 40 Renegade Row
  • 40 Step Ups
  • 400m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) 15 kipping HSPU (practices smooth tempo)
2) 7 tuck rocking muscle ups  *
3) rest
4) 20 straddle press jumps ¼
5) 7 BMU **
6) rest
7) 15 butterfly ring dips***
8) 14x (7 reps each) alternating TTB-> kipping pull up
* Scale with 7x leg assist muscle up transition drill
** Scale with 7 jump to hollow->glide-> arch-> pull to shins
*** Scale with 12 ring support swings and 12 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

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