26
Jun
Tuesday, June 27, 2017
Workout Intent: Upper Body pushing and pulling strength. Weight should be light enough for you to perform at least 12-15 unbroken reps when fresh. Work with your partner, focus on good technique and proper foot technique on the rope. Comp loading increases from last week, besides the pull ups. On the burpee pull ups focus on smooth reps.
Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Skill: Skill:
|
WOD: |
With a Partner Complete For Time:
|
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Skill:
|
WOD: |
With a Partner Complete For Time:
|
Additional: |
|
Competition
Strength/Skill: |
Warm Up:
2 Sets:
Strength: A) 5 Sets:
B) 4 Sets:
Skill: |
WOD: |
AMRAP in 20 minutes:
3-2-1 (Repeat)
*Perform 5 Burpee Pull Ups After Each Set. |
Additional: |
For Time: (8 Minutes Cap. Focus on quality reps, it’s OK to get Capped here)
*EMOM 1-2 Rope Climbs, start with rope climbs. |