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Tuesday, April 21, 2015

20
Apr

Tuesday, April 21, 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:
A) For Time:

  • 30 Calorie Row
  • 25 Squat Clean Thrusters
  • 20 Burpee Pull Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch
  • 20 Air Squats
  • 30 Double Unders
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:

WOD:
A) For Time:

  • 40 Calorie Row
  • 30 Squat Clean Thrusters 95/65
  • 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch 60/40
  • 20 Alt. Pistols
  • 30 Double Unders
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:

WOD:
A) For Time:

  • 40 Calorie Row
  • 30 Squat Clean Thrusters 115/80
  • 20 Bar Muscle Up

At the 18:00 Minute Mark Perform:

B) AMRAP in 10 Minutes:

  • 10 Single Arm Alt. DB Snatch 70/50
  • 20 Alt. Pistols
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

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