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Tuesday 140624

23
Jun

Tuesday 140624

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Wall Walk x 1-2
  • Single Unders x 30-50
  • Band Pull a Parts x 10

Strength:

3 Sets: (Every 2 Minutes)

  • Shoulder Press x 5 (Add 5/10# from Last Week)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 15 Pull Ups
  • 200m Run
  • 15 Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Wall Walk x 2-4
  • Double Unders x 30-50
  • Band Pull a Parts x 10

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Shoulder Press

  • Set 1 = 5 Reps @ 40%
  • Set 2 = 3 Reps @ 50%
  • Set 3 = Max Reps @ 60%

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

Skill:

Justin Gilchrest’s B-Day WOD
For Time:

  • 400m Run
  • 15 Bar Muscle Up
  • 15 Handstand Push Up
  • 400m Run
  • 30 Chest to Bar Pull Up
  • 30 Ring Dip
  • 400m Run
  • 60 Pull Ups
  • 60 Push Up
  • 400m Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Wall Walk x 4-6
  • Double Unders x 30-50
  • Band Pull a Parts x 10

Strength:

5 Sets: (Every 90 Seconds)

  • Push Press + Push Jerk + Split Jerk

Skill:

Justin Gilchrest’s B-Day WOD
For Time:

  • 500m Row
  • 15 Bar Muscle Up
  • 15 Handstand Push Up
  • 400m Run
  • 30 Chest to Bar Pull Up
  • 30 Ring Dip
  • 500m Row
  • 60 Pull Ups
  • 60 Push Up
  • 400m Run
Additional:
  • 10 Minutes Mobility

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