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Thursday, November 10, 2016

9
Nov

Thursday, November 10, 2016

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 500m Row
  • 40 Air Squat
  • 30 Sit Up
  • 20 Push Up
  • 10 Pull Ups
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
“Baseline”

For Time:

  • 500m Row
  • 40 Air Squat
  • 30 Sit Up
  • 20 Push Up
  • 10 Pull Ups

Rest 5 Minutes and Repeat

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Rest as needed but do all the work. Form, not fatigue focus.

10×10 bar arch hollows

-Then-

10s hold then 10s rest for 3-4 minutes ring support hold

-Then-

4 rounds
5 reverse burpees
3 bar pull overs

-Then-

15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall

-Then-

EMOM 8 minutes: 2 arch hollows, 2 kipping pull ups, 2 ttb, 2 butterfly pull ups, 1 bar muscle up

-Then-

Every 30 seconds for 5 minutes
5 bottom of the dip swings press out on 5th back swing

Additional:
  • 10 Minutes Mobility

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