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Tuesday, February 10, 2015

9
Feb

Tuesday, February 10, 2015

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

15 Minute Work Through Skills:

  • 6-8 Seconds Hollow Hold On Pull Up Bar
  • 6-8 Seconds Arch Hold on Pull Up Bar
  • 4-6 Arch/Hollow Swing on Pull Up Bar
  • 2-3 Prone Knee lift to Hip Bridge (Laying on floor, bring knees to chest drive heels to ceiling and catch in a Hip Bridge)
  • 3-6 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)

Skill:

WOD:
For Time:

  • 40 Wall Ball
  • 20 Toe to Bar
  • 30 Wall Ball
  • 15 Toe to Bar
  • 20 Wall Ball
  • 10 Toe to Bar
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

15 Minute Work Through Skills:

Pull Up Progression:

  • 6-8 Seconds Hollow Hold On Pull Up Bar
  • 6-8 Seconds Arch Hold on Pull Up Bar
  • 3-5 Arch/Hollow Swing on Pull Up Bar
  • 2-3 Prone Knee lift to Hip Bridge (Laying on floor, bring knees to chest drive heels to ceiling and catch in a Hip Bridge)
  • 3-5 Kipping Pull Ups (Focus on Position)

Muscle Up Progression:

  • 5-8 Seconds False Grip Hold
  • 2-4 False Grip Hollow/Arch Swing
  • 1-3 False Grip Strict Chest to Ring Pull Up
  • 1-3 Strict Muscle Up/Pull Up (If you can’t perform yet, perform kneeling or seated banded transitions)
  • 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)

Skill:

WOD:
For Time:

  • 50 Wall Ball
  • 25 Toe to Bar
  • 40 Wall Ball
  • 20 Toe to Bar
  • 30 Wall Ball
  • 15 Toe to Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 10 Sets Each: (EMOM)

  • Odd = 3 Muscle Up
  • Even = 6 Strict Handstand Push Up

B) 5 Sets Each: (EMOM) (OPTIONAL ADDITIONAL WORK)

  • Odd = 10 Front Squat (choose weight)
  • Even = 10 Deadlift (choose weight)

Skill:

WOD:
5 Rds For Time:

  • 12 Thruster 95/65
  • 12 Toe to Bar
Additional:
  • 10 Minutes Mobility

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