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Wednesday 131002

1
Oct

Wednesday 131002

Schedule Update:  The 4 pm Class is not longer Cancelled, it will be available.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Isometric YWTI x 10 Seconds
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:

Ryan’s B-Day WOD:
With a Partner Perform For Time:

  • 100 Wall Ball Partner Holds Barbell Overhead 95/75
  • 300m Run
  • 100 Toe to Ring Partner Hold Bar in Front Rack
  • 300m Run
  • 100 Push Press Partner Holds Plank (Push Up Position)
  • 300m Run
  • 100 Slam Balls Partner Holds Bent Over Row BB at Chest
  • 300m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Isometric YWTI x 10 Seconds
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

Skill:

Ryan’s B-Day WOD:
With a Partner Perform For Time:

  • 100 Wall Ball Partner Holds Barbell Overhead 95/75
  • 300m Run
  • 100 Toe to Ring Partner Hold Bar in Front Rack
  • 300m Run
  • 100 Push Press Partner Holds Plank (Push Up Position)
  • 300m Run
  • 100 Slam Balls Partner Holds Bent Over Row BB at Chest
  • 300m Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Isometric YWTI x 10 Seconds
  • Band Pull a Parts x 10
  • Triple Threat x 10

Strength:

A) 8 Sets: (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 minutes)

Back Squat

  •   Set 1 – 4 reps @ 70%
  •   Set 2 – 3 reps @ 80%
  •   Set 3 – 2 reps @ 90%
  •   Sets 4-8 – 2 reps @ 90-95%

Skill:

WOD:
A) 3 Rds For Time:

  • 10 Power Cleans 135/95
  • 20 Barbell Weighted Walking Lunges 135/95 (Back Rack)
  • 30 Pull-Ups

Rest 3 Minutes

B) 3 Rds For Time:

  • Run 800 Meters
  • 30 Kettlebell Swings 70/55

 

Additional:
OPTIONAL A.M./Additional Session:
A) Easy 1-Mile Warm-Up RunB) 10 Sets:

  • Run 90 seconds @ 70-75%
  • Run 30 seconds @ 85-90%

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