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Tuesday 140304

3
Mar

Tuesday 140304

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Close Grip Bench Press x 3

Skill:

WOD:
AMRAP in 10 Minutes:

  • 100m Run
  • 3 Push Ups
  • 100m Run
  • 6 Push Up
  • 100m Run
  • 9 Push Up
  • 100m Run
  • 12 Push Up
  • 100…15….
Additional:
5 Sets:

  • 15-20 Sit Ups

Rest 1 Minute between

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Close Grip Bench Press x 3

Skill:

WOD:
AMRAP in 10 Minutes:

  • 100m Run
  • 4 Push Ups
  • 100m Run
  • 8 Push Up
  • 100m Run
  • 12 Push Up
  • 100m Run
  • 16 Push Up
  • 100…20….
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:
5 Sets:

  • 15-20 Toe to Bar

Rest 1 Minute between

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 3 Sets For Times:

  • 50 Double Unders
  • 15 Thrusters 75/55
  • 15 Pull-Ups

Rest 3 minutes between sets
Rest 5 Minutes

B) 3 Sets For Times:

  • 15 Box Jumps 24″/20″
  • 15 Toes to Bar
  • 15 Burpees to 6″ Target

Rest 3 minutes between sets

Rest 5 Minutes

C) 3 Sets For Times:

  • 400m Run or 500m Run
  • 25 KB Swings 55/35
  • 50 Double Unders

Rest 3 minutes

Additional:
  • 10 Minutes Mobility

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