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Wednesday, February 11, 2015

10
Feb

Wednesday, February 11, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Shoulder Press + 3 Push Press + 3 Split Jerk

Skill:

WOD:
Teams of 4 Complete AMRAP 20 Minutes:

  • Station 1: Row for Calories
  • Station 2: 30 KB Swings 70/55
  • Station 3: Burpee (Open Standards)
  • Station 4: Rest

*Rotate stations when KB Swings are complete. Score is total calories on the rower and total burpees.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 90 Seconds)

  • 3 Shoulder Press + 3 Push Press + 3 Split Jerk

Skill:

WOD:
Teams of 4 Complete AMRAP 20 Minutes:

  • Station 1: Row for Calories
  • Station 2: 30 KB Swings 70/55
  • Station 3: Burpee (Open Standards)
  • Station 4: Rest

*Rotate stations when KB Swings are complete. Score is total calories on the rower and total burpees.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

12 Minutes to Build to today’s 10 RM:

  • Back Squat

Skill:

WOD:
Teams of 4 Complete AMRAP 20 Minutes:

  • Station 1: Row for Calories
  • Station 2: 50Ft. DB/KB Walking Lunge 70/55
  • Station 3: Burpee (Open Standards)
  • Station 4: Rest

*Rotate stations when Walking Lunge is complete. Score is total calories on the rower and total burpees.

Additional:
  • 10 Minutes Mobility

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