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Tuesday, March 3, 2015

3
Mar

Tuesday, March 3, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Perform After WOD)

Skill:

WOD:
3 Rds For Time:

  • 20 Wall Balls
  • 20 Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

  • 10 Deadlift
  • 10 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets: (Perform After WOD)

Skill:

Kyra’s B-Day WOD:
3 Rds For Time:

  • 20 Wall Balls
  • 20 Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

  • 10 Deadlift
  • 10 Bar Facing Burpee
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Death by Muscle Up

  • Minute 1 = 1 Muscle Up
  • Minute 2 = 2 Muscle Up
  • Minute 3 = 3 Muscle Up…..and so on for as long as possible

B) 3 Sets: (Perform After WOD)

  • Barbell Hip Thrusts x 10 @ 21X1
  • Rest 45 seconds
  • Supine Row x 10 @ 2111
  • Rest 45 seconds
  • GH Raises x 6-8 reps @ 2011
  • Rest 45 seconds

Skill:

WOD:
3 Rds For Time:

  • 20 Wall Balls
  • 20 Ring Push Up

Rest 4 Minutes, Then:

3 Rds For Time:

  • 10 Deadlift 275/185
  • 10 Bar Facing Burpee
Additional:
  • 10 Minutes Mobility