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Tuesday, March 10, 2015

9
Mar

Tuesday, March 10, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Running Clock Perform Each For Time:

A) 3 Rds For Time:

  • 12 Thrusters
  • 6 Burpee Pull Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

  • 12 Burpee Box Jump (Not Overs)
  • 6 Squat Clean

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

  • 12 Shoulder to Overhead
  • 6 DB Step Ups (Each)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Optional Strength Perform After WOD:

10 Minutes Build to Heavy Complex of:

  • Power Clean + Push Jerk + Clean + Split Jerk

Skill:

WOD:
With a Running Clock Perform Each For Time:

A) 3 Rds For Time:

  • 12 Thrusters 135/95
  • 6 Muscle Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

  • 12 Burpee Box Jump (Not Overs) 24/20
  • 6 Squat Clean 205/135

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

  • 12 Shoulder to Overhead 155/105
  • 6 Pistols Each
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD:

A) 10 Minutes Build to Heavy Complex of:

  • Power Clean + Push Jerk + Clean + Split Jerk

B) 3 Sets:

  • ME Strict Handstand Push Up
  • Rest 1 Minute Between Sets

Skill:

WOD:
With a Running Clock Perform Each For Time:

A) 3 Rds For Time:

  • 12 Thrusters 135/95
  • 6 Muscle Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

  • 12 Burpee Box Jump (Not Overs) 24/20
  • 6 Squat Clean 205/135

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

  • 12 Shoulder to Overhead 155/105
  • 6 Pistols Each
Additional:
  • 10 Minutes Mobility

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