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Tuesday, February 24, 2015

23
Feb

Tuesday, February 24, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

5 Sets: (Every 90 Seconds)

  • Overhead Squat x 3 @ 2211 (2 Seconds Down, 2 Sec hold, 1 Sec up, 1 Sec Hold)

Skill:

WOD:
5 Rds For Time:

  • 10 Push Up
  • 10 Overhead Squat
  • 10 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (EMOM)

  • Snatch Balance + Overhead Squat

Skill:

Kristi’s B-Day WOD:
5 Rds For Time:

  • 5 Handstand Push Ups
  • 10 Overhead Squat
  • 15 Bar Facing Burpee
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 8 Sets: (EMOM)

Snatch Grip Behind Neck Push Press + Snatch Balance + Overhead Squat

B) 5 Sets Each: (EMOM Alternating) (Perform After WOD)

  • Odd = 5 Deadlift
  • Even = 20 DB Strict Shoulder Press

Skill:

Kristi’s B-Day WOD:
5 Rds For Time:

  • 5 Deficit Handstand Push Ups
  • 10 Overhead Squat 135/95
  • 15 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

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