Tuesday, February 7, 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:
AMRAP in 20 Minutes:

  • 20 Split Squat Switch
  • 10 Handstand Push Ups
  • 10 Toe to Bar
  • 15 Box jump (must step down) 24/20
  • 10 Chest to Bar Pull Up
  • 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
  • 20 Sit Up
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:
AMRAP in 20 Minutes:

  • 20 Split Squat Switch
  • 10 Handstand Push Ups
  • 10 Toe to Bar
  • 15 Box jump (must step down) 24/20
  • 10 Chest to Bar Pull Up
  • 20 yard Handstand walk (30 Seconds HS Hold against wall/Bear Crawl)
  • 20 Sit Up
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) For Time

  • 20 Push Jerk with heaviest weight used from last week

B) 3 Sets:

Tng Sumo Deadlift High Pull x 10 @135/95

Skill:

WOD:
AMRAP in 20 Minutes:

20 Split Squat Switch
20 Handstand Push Ups
20 Toe to Bar
20 Box jump (must step down) 24/20
20 Chest to Bar Pull Up
20 yard Handstand walk
20 GHD Sit Up

Additional:
  • Mobility
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