31
Jul
Tuesday, August 1, 2017
Workout Intent:
Essentials
Strength/Skill: |
Warm Up:
Dynamic Warm Up Strength: 3 Sets:
*Increase 5-10# from 2 Weeks ago Skill: Skill: |
WOD: |
A) 12-9-6 For Time
*Perform 1 Wall Climbs Between Each Set Rest 5 Minutes B) 12-9-6
*Perform 1 Wall Climbs Between Each Set |
Additional: |
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Performance
Strength/Skill: |
Warm Up:
Dynamic Warm Up Strength: 3 Sets: Bench Press
*Percentages based off 90% + 5# of 1RM Skill: |
WOD: |
A) 12-9-6 For Time
*Perform 2 Wall Climbs Between Each Set Rest 5 Minutes B) 15-12-9
*Perform 2 Wall Climbs Between Each Set
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Additional: |
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Competition
Strength/Skill: |
Warm Up:
Strength: A) 4 Sets:
C) 4 Sets:
Skill: |
WOD: |
21-15-9 Each Round For Time:
Rest 3 Minutes Between Sets
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Additional: |
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