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Wednesday 140108

7
Jan

Wednesday 140108

Hangover Classic Kelli Run

Tiff and Kelli, these ladies are FAST!!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets:(Every 2:30)

  • Deadlift x 3-2-2-1-1-1-1-1

Skill:

WOD:
“Baseline”

For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets:(Every 2:30)

  • Deadlift x 3-2-2-1-1-1-1-1

Skill:

WOD:
“Baseline”

For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
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:

A) 5 Sets: (Every 2:30)

Deadlift

  • Set 1 – 10 reps @ 50% of 1RM
  • Set 2 – 10 reps @ 60%
  • Set 3 – 10 reps @ 65%
  • Set 4 – 8 reps @ 70%
  • Set 5 – 6 reps @ 80%

 

B) 3 sets NFT:(Perform After the WOD)

  • Banded Good Mornings x 8 @ 30X1
  • Rest 45 seconds
  • Supine Ring Row x 8 @ 2111
  • Rest 45 seconds
  • Weighted GHD Hip Extensions x 8 @ 2012
  • Rest 45 seconds

Skill:

WOD:
A) For time:

  • 25 Wall Ball 30/20
  • 400m Run
  • 20 Wall Ball
  • 400m Run
  • 15 Wall Ball

Rest 4 Minutes then Perform:

B) 5 rounds for time:

  • 12 Pull-Ups
  • 12 Kettlebell Swings 70/55
Additional:
  • 10 Minutes Mobility

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