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Tuesday, January 17, 2016

16
Jan

Tuesday, January 17, 2016

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:

A) Wall/Box Handstand

Work Options

  • 1) 10 seconds hold/20 seconds rest x 5
  • 2) 20 seconds hold/40 seconds rest x 4
  • 3) 30 seconds hold/60 seconds rest x 3

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8

*Rest 90 Seconds btw sets

C) Wall Handstand Side Shuffle/Handstand Walk Around Box

Work Options

  • 1) 3×4
  • 2) 3×6
  • 3) 3×8
WOD:
AMRAP in 10 Minutes:

  • 10 Burpee Box Jump
  • 10 Dips
  • 10 Kipping Pull Up (No Butterfly)
  • 20 Air Squat
  • 10 Push Ups/Inverted Push Up/Box HSPU
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:

A) Wall Handstand (Wall Facing/Away From Wall Facing)

Work Options

  • 1) 10 seconds hold/20 seconds rest x 6
  • 2) 20 seconds hold/40 seconds rest x 5
  • 3) 30 seconds hold/60 seconds rest x 4

B) Lunge to Handstand Kick Up

Work Options

  • 1) 3×5
  • 2) 3×7
  • 3) 3×9

*Rest 90 Seconds btw sets

C) Wall Handstand Wt. Shifts/Side Shuffle/Handstand Box Walk/Handstand Shoulder Taps

Work Options

  • 1) 3×5
  • 2) 3×7
  • 3) 3×9
WOD:
AMRAP in 10 Minutes:

  • 10 Burpee Box Jump 24/20
  • 20 Ring Dip
  • 10 Kipping Pull Up (No Butterfly)
  • 20 Pistol
  • 10 Handstand Push Ups (If you can perform strict do so)
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:

Perform After WOD

A) 5 Sets:

  • 2 Push Jerk + 1 Split Jerk

B) 4 Sets:

4 Strict Press + AMRAP Push Press

C) 5 Sets:

  • Hand Release Push Up x Max Rep 45 Seconds
  • Wt. Pull Up x 2-4

Skill:

WOD:
AMRAP in 20 Minutes:

  • 20 Burpee Box Jump 24/20
  • 40 Ring Dip
  • 20 Kipping Pull Up (No Butterfly)
  • 40 Pistol
  • 20 Strict Handstand Push Ups
Additional:
3 Rds:

  • 30 Seconds Kipping Handstand Push Up
  • Rest 30 Seconds
  • 30 Seconds pike pull to invert rings
  • 30 seconds rest
  • 30 seconds ring muscle ups
  • 1 minute rest

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