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Tuesday 140225

24
Feb

Tuesday 140225

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Muscle Clean x 5
  • Wall Ball x 10
  • Lateral Line Jump x 20

Strength:

7 Sets: (EMOM)

  • Hang Power Clean + Thruster

Skill:

Kelli’s B-Day WOD:
A) For Time:

  • 30 Burpee
  • 30 Front Squat
  • 30 Burpee

*Top Each Minute Perform 4 Pull Ups

Rest 1 Minute:

B) AMRAP in 2 Minutes:

  • Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Muscle Clean x 5
  • Wall Ball x 10
  • Lateral Line Jump x 20

Strength:

7 Sets: (EMOM)

  • Hang Squat Clean + Thruster

Skill:

Kelli’s B-Day WOD:
A) For Time:

  • 30 Burpee
  • 30 Front Squat 155/105
  • 30 Burpee

*Top Each Minute Perform 4 Pull Ups

Rest 1 Minute:

B) AMRAP in 2 Minutes:

  • Double Unders
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:

  • Dynamic Warm Up

Strength:

For Max Reps:

  • 60 Seconds of Muscle Ups
  • Rest 60 seconds
  • 60 Seconds of Handstand Push Ups
  • Rest 60 seconds
  • 2 Minutes of Double Unders
  • Rest 60 seconds
  • 60 Seconds of Handstand Push Ups
  • Rest 60 seconds
  • 60 Seconds of Muscle Ups

Skill:

WOD:
A) AMRAP in 4 Minutes:

  • 500m Row
  • 10 Burpee Box Jump-Overs 24/20
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead 115/75
  • 40 Kettlebell Swings 55/35
  • 50 Double Unders

Rest exactly 3 minutes, and then . . .

B) AMRAP in 6 minutes:

  • 500m Row
  • 10 Burpee Box Jump-Overs 24/20
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead 115/75
  • 40 Kettlebell Swings 55/35
  • 50 Double Unders

Rest exactly 3 minutes, and then . . .

C) For Time:

  • 500m Row
  • 10 Burpee Box Jump-Overs 24/20
  • 20 Toes-to-Bar
  • 30 Shoulder to Overhead 115/75
  • 40 Kettlebell Swings 55/35
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

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