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Tuesday, January 24, 2017

23
Jan

Tuesday, January 24, 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:

3 Sets:

  • Supine Ring Face Pulls x 6-8
  • Inverted Supinated Grip Barbell Row x 10-12
  • Band Pull a Parts x 12-15
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
AMRAP in 25 Minutes:

  • 10 Hanging Hip Tap
  • 1-3 Wall Climb (Start with push up)
  • 10 Box Jump over
  • 10 Ring Row (Focus on control)
  • 1-3 Wall Climb
  • 50 Double Unders
  • 10 Push 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:

3 Sets:

  • Supine Ring Face Pulls x 6-8
  • Inverted Supinated Grip Barbell Row x 10-12
  • Band Pull a Parts x 12-15
  • Single Arm Overhead Carry x 40 yards ea.

Skill:

WOD:
AMRAP in 25 Minutes:

  • 10 Hanging Hip Tap
  • 3 Wall Climb (Start with push up)
  • 15 Box Jump over
  • 10 Ring Row (Focus on control)
  • 3 Wall Climb
  • 75 Double Unders
  • 15 Clap Push 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) 5 Sets:

  • 2 Push Jerk + 1 Split Jerk

B) 4 Sets:

4 Strict Press + AMRAP Push Press

Perform After WOD

C) 3 Sets:

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

Skill:

WOD:
AMRAP in 25 Minutes:

  • 20 Hanging Hip Tap
  • 5 Wall Climb (Start with push up)
  • 25 Box Jump over (no touch)
  • 20 Ring Row (Focus on control)
  • 5 Wall Climb
  • 250m Row
  • 20 Clap Push Up
Additional:
4 rounds

  • 10 Kipping deficit HSPU Women 4” men 6”
  • 2x toes-> shins-> knees-> thighs-> hips to bar
  • 5 tuck rocking muscle ups

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