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Tuesday 141007

6
Oct

Tuesday 141007

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

6 Sets:

  • Overhead Squat x 3

Skill:

WOD:
For Time:

  • 50-80 Wall Ball
  • 40-60 Push Up
  • 20-40 Burpee
  • 10-20 Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

  • 15 Minutes to Establish 7 RM Back Squat

Skill:

Ryan’s B-Day WOD:
For Time:

  • 80 Wall Ball
  • 60 Push Up
  • 40 Burpee
  • 20 Overhead Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

A) 5 sets of:

  • Narrow-Grip Overhead Squat x 3 @ 3311
  • Rest 60 seconds
  • Weighted Chest to Bar Pull Ups x 3-4 @ 21X0
  • Rest 60 seconds

B) 4 Sets: (Every 2 Minutes)

  • Bulgarian Split Squats x 7-9 each @ 3011

 

Skill:

WOD
A) For Time:

  • 80 Wall Ball
  • 60 Push Up
  • 40 Burpee
  • 20 Overhead Squat 155/105

At the 15 Minute mark Perform:

B) 4 Rds For Time:

  • 15 Bench Press 135/95
  • 15 Calorie Row
  • 15 yrd. Handstand Walk
Additional:
  • 10 Minutes Mobility

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