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Tuesday, February 3, 2015

2
Feb

Tuesday, February 3, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

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:
A) 3 Rds For Time:

  • 10 Push Up
  • 10 Power Clean

Rest 5 Minutes, then:

B) 3 Rds For Time:

  • 200m Run
  • 20 Wall Ball
  • 20 Box Jumps/Step Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

  • 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/Rings
  • 3-5 Kipping Pull Ups (Focus on Position)
  • 5-8 Seconds False Grip Hold
  • 1-3 False Grip Strict Chest to Ring Pull Up
  • 1-3 Strict Muscle Up/Pull Up (If you can perform 5 Strict Pull Ups but don’t have a Muscle Up YET hold False Grip for 15 Seconds, otherwise perform 2-5 Strict Pull Ups)
  • 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)
  • *If you can perform 3-5 Strict Pull Ups Perform 2-3 Kneeing Ring Transitions)

Skill:

WOD:
A) 3 Rds For Time:

  • 10 Pull Up
  • 10 Dips
  • 10 Power Clean 155/105

Rest 5 Minutes, then:

B) 3 Rds For Time:

  • 200m Run
  • 20 Wall Ball
  • 20 Box Jumps
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • 3 Position Bench Press x 8-10 ea. (Close, Normal, Wide)
  • Double KB Russian Swings x 10-12

Skill:

WOD:
A) 3 Rds For Time:

  • 5 Muscle Up
  • 10 Power Clean 155/105

Rest 5 Minutes, then:

B) 3 Rds For Time:

  • 200m Run
  • 30 Wall Ball
  • 30 Box Jumps
Additional:
  • 10 Minutes Mobility

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