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Tuesday, April 14, 2015

13
Apr

Tuesday, April 14, 2015

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 15 Wall Ball
  • 9 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 12-9-6 For Time:

  • Squat Clean
  • Box Jump Overs
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

Tiff S’s B-Day WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

  • Squat Clean 135/95
  • Box Jump Overs
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

  • Overhead Backwards MB Toss x 4
  • Standing Broad Jump x 4
  • Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

  • High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

Tiff S’s B-Day WOD:
With a Running Clock Complete Each For Time:

0:00-20:00

A) 3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Pull Ups

At the 20 Minute Mark Complete For Time:

B) 15-12-9 For Time:

  • Squat Clean 135/95
  • Box Jump Overs 30/24
Additional:
  • 10 Minutes Mobility

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