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Wednesday 131218

17
Dec

Wednesday 131218

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) For time:

  • 300-400m Run
  • 10 Burpees Over Bar
  • 10 Shoulder to Overhead

Rest 4 minutes

B) For time:

  • 300-400m Run
  • 10 Burpees Over Bar
  • 10 Shoulder to Overhead

Rest 4 minutes

C) For time:

  • 300-400m Run
  • 15 Burpees Over Bar
  • 15 Shoulder to Overhead

Rest 4 minutes

D) For time:

  • 300-400m Run
  • 15 Burpees Over Bar
  • 15 Shoulder to Overhead
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

Katie D’s B-Day WOD:
A) For time:

  • 600m Run
  • 10 Burpees Over Bar
  • 10 Shoulder to Overhead 155/105

Rest 6 minutes

B) For time:

  • 600m Run
  • 15 Burpees Over Bar
  • 15 Shoulder to Overhead 135/95

Rest 6 minutes

C) For time:

  • 600m Run
  • 20 Burpees Over Bar
  • 20 Shoulder to Overhead 115/75

Rest 6 minutes

D) For time:

  • 600m Run
  • 25 Burpees Over Bar
  • 25 Shoulder to Overhead 95/55
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:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) For time:

  • 800m Run
  • 10 Burpees Over Bar
  • 15 Shoulder to Overhead 185/135

Rest 6 minutes

B) For time:

  • 800m Run
  • 15 Burpees Over Bar
  • 20 Shoulder to Overhead 155/105

Rest 6 minutes

C) For time:

  • 800m Run
  • 20 Burpees Over Bar
  • 25 Shoulder to Overhead 135/95

Rest 6 minutes

D) For time:

  • 800m Run
  • 25 Burpees Over Bar
  • 30 Shoulder to Overhead 115/75
Additional:
  • 10 Minutes Mobility

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