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Tuesday 140603

2
Jun

Tuesday 140603

Nothing like carrying your partner around the Westminster Rec’s hills and stairs.

Happy B-Day to Katie Smith and Josh Williams, stand by for their b-day WODS!!!

Essentials

Strength/Skill:
Warm up:

3 Sets NFT:

  • Wall Squat x 6-8
  • Wall Facing Handstand Hold x 15-25 Sec/Waiters Hold x 15-25 Seconds
  • PVC Pass Through x 10

Strength:

4 Sets: (Every 2 Minutes)

  • Shoulder Press x 5 (Add 5# from 2 weeks ago)

Skill:

WOD:
3 Rds For Time:

  • 8-10 Shoulder to Overhead
  • 10-15 Pull Ups/Supine Row
  • 30-50 Double Unders/Singles x 2
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets NFT:

  • Alt. Pistols x 6-8 (3-4 ea.)/Single Leg Box Squat x 6-8 (3-4 ea.)
  • Handstand Walk x 15-45 Ft. /Wall Facing Handstand Hold x 30-45 Sec
  • PVC Pass Through x 10

Strength:

Wendler Method Week 5

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

WOD
3 Rds For Time:

  • 10 Shoulder to Overhead 155/105
  • 20 Chest to Bar Pull Ups
  • 50 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:

3 Sets NFT:

  • Weighted Alt. Pistols x 8-10 (4-5 ea.)
  • Handstand Walk x 15-45 Ft. /Wall Facing Handstand Hold x 45-60 Sec
  • PVC Pass Through x 10

Strength:

A) 5 Sets Each: (EMOM)

  • Odd = Strict Handstand Push Ups x 4-8
  • Even = KB Swing x 12-15 70/55

Skill:

WOD
3 Rds For Time:

  • 10 Shoulder to Overhead 155/105
  • 20 Chest to Bar Pull Ups
  • 50 Double Unders
Additional:
  • 10 Minutes Mobility

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