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Tuesday, March 14, 2017

13
Mar

Tuesday, March 14, 2017

Essentials

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill:

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds Plank Hold
  • 200m Run
  • 15 KB Swing
  • 10 Handstand Push Ups
  • 10 Overhead Squat
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

3 Sets:

  • Behind the Neck Shoulder Press x 8
  • Prone DB Row Iso Hold x 20-30 seconds
  • Banded Face Pull x 12

Skill: 

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes/Ring Plank Hold
  • 200m Run
  • 20 KB Swing 55/35
  • 10 Handstand Push Ups
  • 20 Overhead Squat 115/75
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • 4 Point Shoulder LAX Ball Roll Out x 10 ea.
  • Reverse V-Up x 20

For Quality

  • 10 Single Arm High Pulls
  • 10 Single Arm Sumo Deadlift High Pull
  • 10 Single Arm DB Shoulder Press
  • 10 Single Arm DB Muscle Snatch
  • 10 Single Arm DB Thruster

Strength:

8 Sets: (EMOM)

  • 4 Thrusters + 4 OH Walking Lunge + 4 Thrusters

Skill:

WOD:
AMRAP in 24 Minutes:

  • 30 Seconds L-Sit on Paralletes
  • 20/15 Cal Row
  • 20 KB Snatch (10 each) 70/55
  • 10 Deficit Handstand Push Up
  • 20 Overhead Squat 135/95
  • 200m Run
Additional:
  • Mobility

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