Tuesday, February 14, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 8 Push Up
  • 8 Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 6 Dips
  • 2 Wall Walks
  • 200m Run

*Rest 90 Seconds Between Rounds

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 8 Push Up
  • 8 Chest to Bar Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 6 Ring Dips
  • 3 Wall Walks
  • 200m Run

*Rest 90 Seconds Between Rounds

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

2 Rds Each Arm For Quality

  • 5 Single Arm High Pulls
  • 5 Single Arm Sumo Deadlift High Pull
  • 5 Single Arm DB Shoulder Press
  • 5 Single Arm DB Muscle Snatch
  • 5 Single Arm DB Thruster

Strength:

A) 4 Sets:

  • Set 1 = 20 Reps
  • Set 2 = 1 Rep
  • Set 3 = 20 Reps
  • Set 4 = 1 Rep

B) 4 Sets:

  • Wt. Strict Chest to Bar Pull Up x 2-4

Skill:

WOD:
6 Sets For Total Time:

Rounds 1,3,5 Perform

  • 12 Ring Push Up
  • 12 Chest to Bar Pull Ups
  • 200m Run

Rounds 2,4,6 Perform

  • 12 Ring Dips
  • 15 yard Handstand Walk
  • 200m Run

*Rest 90 Seconds Between Rounds

 

Additional:
  • Mobility
This entry was posted in Daily Workouts. Bookmark the permalink.

Leave a Reply