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Tuesday 130702

1
Jul

Tuesday 130702

Kids Doing WORK!!!

Essentials

Strength/Skill:
Warm up:

  • Shoulder Mobility

Strength:

  • Shoulder Press 5-5-5
  • Push Press 3-3-3

Skill:

Shannon’s B-Day WOD:
For Time:

  • 200m Waiters Walk Buy In:
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

2 Rds:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
  • 20 Wall Ball
  • 20 Box Jump
  • 20 Push Press 75/55
  • 20 Burpee
Additional:
  • 10 Minutes mobility

Performance

Strength/Skill:
Warm Up:

  • Shoulder Mobility

Strength:

  • Push Jerk 3-3-3
  • Split Jerk 1-1-1

Skill:

Shannon’s B-Day WOD:
For Time:

  • 200m Waiters Walk Buy In:
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf

2 Rds:

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
  • 31 Wall Ball
  • 31 Box Jump
  • 31 Push Press 75/55
  • 31 Burpee
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes mobility

Competition

Strength/Skill:
Warm up:3 Rds NFT:

  • Seated DB High Pull to External Rotation x 10
  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • Strict Toes to Bar x 6-10 reps @ 2110

Strength:

A) 8 Sets: (Top Every 90 Seconds)

  • Jerk

*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%

B) 3 Sets:

  • Push Press x 4-5 (AHAP no misses)

Skill:

WOD:
AMRAP in 6 Minutes:

  • 15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
  • 10 Handstand Push-Ups
  • 5 Burpees
Additional:
  • 10 Minutes mobility

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