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Tuesday, March 17, 2015

16
Mar

Tuesday, March 17, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull-Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 8 @ 20X1

Skill:

Abby’s B-Day WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean
  • 12 Dips/Push Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups
    (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 6 @ 20X1

Skill:

Abby’s B-Day WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean 185/125
  • 12 Ring Dips/Push Ups
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

4 Sets Each: (Alternate Every 90 Seconds)

  • Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
  • Station 2 – Bench Press x 6 @ 20X1

Skill:

WOD:
5 Rds For Time:

  • 2 Rope Climb
  • 6 Power Clean 185/125
  • 12 Handstand Push Ups
Additional:
  • 10 Minutes Mobility

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