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Wednesday 140122

21
Jan

Wednesday 140122

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Banded Good Mornings x 10 @ 30X1
  • Rest 45 seconds
  • Turkish Get Up x 3 ea.
  • Rest 45 seconds
  • Weighted GHD Hip Extensions x 10 @ 2012
  • Rest 45 seconds

Skill:

WOD:
With a Partner Perform AMRAP in 10 Minutes

  • AMRAP MB Clean 20/14
  • 30 Ft. DB Bear Crawl
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Banded Good Mornings x 10 @ 30X1
  • Rest 45 seconds
  • Turkish Get Up x 3 ea.
  • Rest 45 seconds
  • Weighted GHD Hip Extensions x 10 @ 2012
  • Rest 45 seconds

Skill:

WOD:
With a Partner Perform AMRAP in 10 Minutes

  • AMRAP MB Clean 20/14
  • 30 Ft. DB Bear Crawl
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:

3 Rds NFT:

  • Bent Over YTW x 10 ea.
  • FLR x 30-45 Seconds

Strength:

A) 3 Sets Each For Times:

  • 15 Chest-to-Bar Pull-Ups
  • 15 Handstand Push-Ups
  • 15 Kettlebell Swings 70/55
  • Rest 2 minutes

B) 5 Sets: (Every 2:30)

Deadlift

  • Set 1 – 10 reps @ 50% of 1-RM
  • Set 2 – 10 reps @ 60%
  • Set 3 – 10 reps @ 70%
  • Set 4 – 8 reps @ 75%
  • Set 5 – 6 reps @ 80%

C) 3 Sets NFT:

  • Banded Good Mornings x 10 reps @ 30X1
  • Rest 45 seconds
  • Supine Ring Row x 10 reps @ 2111
  • Rest 45 seconds
  • Weighted GHD Hip Extensions x 10 reps @ 2012
  • Rest 45 seconds

Skill:

WOD:
AMRAP in 4 Minutes:

  • 20 Unbroken Double Unders
  • 5 Double KB Swing (Russian)
Additional:
  • 10 Minutes Mobility

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