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Tuesday 130924

23
Sep

Tuesday 130924

Essentials

Strength/Skill:
Warm Up:

  • Disk Plank Walk Race

Strength:

5 Sets:

  • Shoulder Press + Push Press + Push Jerk

Skill:

WOD:
For Time:

  • 7 Box Jump Overs 20″
  • 7 Pull Up
  • 7 Sit Up
  • 7 Shoulder to Overhead 85/60
  • Run 200m
  • 14 Box Jump Overs
  • 14 Pull Up
  • 14 Sit Up
  • 14 Shoulder to Overhead
  • Run 200m
  • 21 Box Jump Overs
  • 21 Pull Up
  • 21 Sit Up
  • 21 Shoulder to Overhead
  • Run 200m
  • 28 Box Jump Overs
  • 28 Pull Up
  • 28 Sit Up
  • 28 Shoulder to Overhead
  • Run 200m
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Disk Plank Walk Race

Strength:

5 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk

Skill:

Adam’s B-Day WOD:
For Time:

  • 7 Box Jump Overs 20″
  • 7 Pull Up
  • 7 Sit Up
  • 7 Shoulder to Overhead 85/60
  • Run 200m
  • 14 Box Jump Overs
  • 14 Pull Up
  • 14 Sit Up
  • 14 Shoulder to Overhead
  • Run 200m
  • 21 Box Jump Overs
  • 21 Pull Up
  • 21 Sit Up
  • 21 Shoulder to Overhead
  • Run 200m
  • 28 Box Jump Overs
  • 28 Pull Up
  • 28 Sit Up
  • 28 Shoulder to Overhead
  • Run 200m

 

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:

  • Wall Climbs x 4-6
  • Skin the Cat x 4-6
  • Pull-Ups x 12 (Work on Butterfly if you have them)

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Push Press + Push Jerk + Split Jerk

Skill:

WOD:
For the following three segments, post three separate times, but leave the clock running:For time:
A) Row 1000 MetersWhen the clock reaches 10 minutes, complete:B) For time:

  • 10 Muscle-Ups
  • 20 Burpees
  • 30 Double-Unders
  • 40 Ring Dips
  • 30 Double-Unders
  • 20 Burpees
  • 10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

C) Row 1000 Meters

Additional:
  • 10 Minutes Mobility

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