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Tuesday, February 28, 2017

28
Feb

Tuesday, February 28, 2017

Essentials

Strength/Skill:
Warm Up:

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

For Quality

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

Strength:

3 Sets:

  • Triple Threat x 10 ea.
  • Bottom of push up hold 30 seconds
    Progression: (1) Hold 10s rest 20s (2) Hold 20s rest 40s  (3) Hold 30s, rest 60s

Skill:

WOD:
Amrap 30 minutes

  • 15 Wall Ball
  • Row 20/15 cals, Bike 20/15 Cal, 400m Run
  • 10 Push Up
  • 50 Double Under
  • 5-10 Strict Pull Ups
  • Row 20/15 cals, Bike 20/15 Cal, 400m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

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

For Quality

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

Strength:

Skill: 

WOD:
Amrap 30 minutes

  • 20 Wall Ball
  • Row 30/20 cals, Bike 30/20 Cal, 400m Run
  • 10 Handstand Push Up
  • 100 Double Under
  • 5 Muscle Up
  • Row 30/20 cals, Bike 30/20 Cal, 400m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

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

For Quality

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

Strength:

Skill:

WOD:
Amrap 30 minutes

  • 20 Wall Ball
  • Row 30/20 cals, Bike 30/20 Cal, 400m Run
  • 10 Handstand Push Up
  • 100 Double Under
  • 5 Strict Muscle Up
  • Row 30/20 cals, Bike 30/20 Cal, 400m Run
Additional:
  • Mobility

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