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Tuesday, January 27, 2015

26
Jan

Tuesday, January 27, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)

Skill:

WOD:
AMRAP in 8 Minutes:

  • 5 Pull Ups
  • 7 Push Ups
  • 9 Sit Ups

*Top Every Minute Perform 4 Burpees

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

  • 8-10 Seconds Hollow Hold On Pull Up Bar
  • 8-10 Seconds Arch Hold on Pull Up Bar
  • 6-8 Arch/Hollow Swing on Rings
  • 4-8 Kipping Pull Ups (Focus on Position)
  • 4-6 V-Ups (Heels Stay Together)
  • 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:

Holly’s B-Day WOD:
For Time:

  • Men Move 6000 LBs From Ground to Overhead (Choose your own weight)
  • Women Move 4200 LBs From Ground to Overhead (Choose your own weight)
  • *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

5 Sets Each: (Alternate EMOM)

  • Odd: Row 20/15 Cals
  • Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

Skill:

Holly’s B-Day WOD:
For Time:

  • Men Move 6000 LBs From Ground to Overhead
  • Women Move 4200 LBs From Ground to Overhead
  • *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

Additional:
  • 10 Minutes Mobility

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