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Tuesday, August 11, 2015

10
Aug

Tuesday, August 11, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

WOD:
A) For Time:

  • 15-21 Shoulder to Overhead
  • 35-42 Box Jump Overs

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

  • 12 Strict Pull Ups
  • 6 Overhead Squat

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

  • Power Clean
  • Thruster

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

2 Sets:

Skill:

WOD:
A) For Time:

  • 21 Shoulder to Overhead 185/125
  • 42 Box Jump Overs 24/20

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

  • 6 Strict Muscle Ups (12 Strict Pull Ups)
  • 3 Squat Snatch 165/115

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

  • Power Clean 95/65
  • Thruster
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 2 Sets:

B) Gymnastic Conditioning (Perform After WOD)

  • 50 C2B Pull ups in as few sets as possible.
  • 30 Strict Pull ups in as few sets as possible.
  • 15 Muscle ups in as few sets as possible.
  • Rest as needed between sections.

Skill:

WOD:
A) For Time:

  • 21 Shoulder to Overhead 205/140
  • 42 Box Jump Overs 24/20

At the 10 Minute Mark Perform:

B) 3 Rds For Time:

  • 6 Strict Muscle Ups
  • 3 Squat Snatch 185/125

At the 20 Minute Mark Perform:

C) 15-12-9-6-3 For Time:

  • Power Clean 95/65
  • Thruster
Additional:
  • 10 Minutes Mobility

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