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Tuesday, March 21, 2017

20
Mar

Tuesday, March 21, 2017

Announcement: We are going to having some videographers in during the night time classes starting at 4 to shoot some footage for ROM-AID.  We would love to have everyone that can make it come in a be a part of this.  Just want to give everyone a heads up and if you have any questions please let us know.  Thank you.

Essentials

Strength/Skill:
Warm Up:

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

For Quality:

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

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:
For Time:

3 Rds

  • 10 Sit Up
  • 10 Sumo Deadlift High Pull

200m Run w/Medball

3 Rds

  • 7 DB Thrusters
  • 30 Double Unders

200m Run w/Medball

3 Rds

  • 4 Pull Ups
  • 8 Alt. Lunges ea.
  • 12 Box Jump 24/20
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

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

For Quality

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

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:
For Time:

3 Rds

  • 10 Toe to Bar
  • 10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

  • 10 DB Thrusters
  • 50 Double Unders

200m Run w/Medball

3 Rds

  • 5 Ring Muscle Ups
  • 10 Pistol ea.
  • 15 Box Jump 24/20
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

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

For Quality

2 Rds:

  • Bent Over YTW x 10
  • Banded Triple Threat x 10 ea.

Strength:

Skill:

WOD:
For Time:

3 Rds

  • 10 Toe to Bar
  • 10 Sumo Deadlift High Pull 95/65

200m Run w/Medball

3 Rds

  • 10 DB Thrusters
  • 50 Double Unders

200m Run w/Medball

3 Rds

  • 5 Ring Muscle Ups
  • 10 Pistol ea.
  • 15 Box Jump 24/20
Additional:
  • Mobility

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