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Tuesday 140429

28
Apr

Tuesday 140429

Essentials

Strength/Skill:
Warm up:2 Sets:

  • Band Pull a Parts x 10
  • Hollow Body to Superman Roll x 20′

Strength:

A) For Max Reps

  • 3 Minutes Double Unders

B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30)

Skill:

WOD:
3 Rds For Time:

  • 200-400m Run
  • 15-21 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets:

  • Band Pull a Parts x 10
  • Hollow Body to Superman Roll x 20′

Strength:

A) For Max Reps

  • 3 Minutes Double Unders

B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30)

Skill:

WOD
3 Rds For Time:

  • 400m Run
  • 21 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:

2 Sets:

  • Band Pull a Parts x 10
  • Hollow Body to Superman Roll x 20′

Strength:

A) For Max Reps:

  • 3 Minutes Double Unders

B) 2 sets for max reps:

  • 60 seconds Muscle Ups
  • Rest exactly 60 seconds

Skill:

WOD

8 Sets for max meters:

  • 30 seconds max effort row sprint
  • Rest 2:30

(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…)

Additional:
  • 10 Minutes Mobility

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