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Tuesday 140924

23
Sep

Tuesday 140924

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Pull ups/Supine Row x 1-4/6-8
  • Minute 2 – Handstand Hold/Waiter or Plank Hold x 30-45 Seconds

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD:
5 Sets: AMRAP in 3 Minutes

  • 15 Double Under/30 Single Unders
  • 10 Renegade Row (5 ea.)
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Muscle-Up/Strict Pull ups x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk/Handstand Hold x 10-15 yards/30-45 Seconds

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD:
5 Sets: AMRAP in 3 Minutes

  • 20 Double Under
  • 10 Renegade Row (5 ea.) 45/30
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Sets Total: (EMOM)

  • Minute 1 – Strict Muscle-Up x 1-4 (regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
  • Minute 2 – Handstand Walk x 10-15 yards

B) 3 Sets:

  • DB Bench Press x Max Reps @ heaviest wt. used last week

Skill:

WOD
5 Sets: AMRAP in 3 Minutes

  • 20 Double Under
  • 10 Renegade Row (5 ea.) 55/35
  • 10 DB Push Press

Rest 1 Minute between Sets, Resume where you left off from previous set.

Additional:
  • 10 Minutes Mobility

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