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Tuesday, February 17, 2015

16
Feb

Tuesday, February 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minutes Work Through:

  • Hollow/Arch Swing on Pull Up Bar x 4-6
  • Toe to Bar x 6-10
  • Headstand/Handstand x 5-10 Seconds
  • Wall Walks x 2-4
  • Ring Support Hold x 5-10 Seconds
  • Strict Ring/Stationary Dip x 5-10
  • Double Unders x 20-40

Skill:

WOD:
For Time:

  • 50 Step Ups
  • 40 KB Swings
  • 30 Cal Row
  • 20 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minutes Work Through:

  • Hollow/Arch Swing on Pull Up Bar x 4-6
  • Toe to Bar x 6-10
  • Headstand/Handstand x 5-10 Seconds
  • Wall Walks x 2-4
  • Ring Support Hold x 5-10 Seconds
  • Strict Ring/Stationary Dip x 5-10
  • Double Unders x 20-40

Skill:

WOD:
For Time: (15 Minute Cap)

  • 75 Wall Balls 20/14
  • 60 Box Jumps 24/20
  • 45 Chest to Bar Pull Ups
  • 30 Power Cleans 135/95
  • 15 Muscle ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 20 Minutes to Establish:

  • 10RM Front Squat
  • 3RM Front Squat

Skill:

WOD:
For Time: (15 Minute Cap)

  • 75 Wall Balls 20/14
  • 60 Box Jumps 24/20
  • 45 Chest to Bar Pull Ups
  • 30 Power Cleans 135/95
  • 15 Muscle ups
Additional:
  • 10 Minutes Mobility

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