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Tuesday 130827

26
Aug

Tuesday 130827

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Isometric YWTI x 10 Seconds ea.
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:

WOD:
In Teams of 2 Perform AMRAP in 30 Minutes:

  • 10 Thrusters 95/65
  • 10 Box Jump
  • 400m Run

*Partners alternate full rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Isometric YWTI x 10 Seconds ea.
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:

WOD:
In Teams of 2 Perform AMRAP in 30 Minutes:

  • 10 Thrusters 95/65
  • 10 Box Jump
  • 400m Run

*Partners alternate full rounds.

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:

  • Toes to Bar x 10-15 (unbroken)
  • Overhead Weighted Pistols x 3-4 each leg (start with PVC and progress from there)
  • Roll to Candlestick x 10

Strength:

A) 3 Sets:

  • Jerk Balance x 3

B) Take 15 minutes to today’s 1-RM Split Jerk

Skill:

WOD:
4 Sets for max reps of:
Against a 3-minute running clock, complete:

  • Row 500 Meters
  • Handstand Push-Ups x Max Reps
  • Rest 3 minutes
Additional:
  • 10 Minutes Mobility

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