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Wednesday, Januaray 29, 2015

28
Jan

Wednesday, Januaray 29, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 15 Wall Ball
  • 12 KB Swings
  • 9 Dips
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

 

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:

30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 21 Wall Ball
  • 15 Sit Ups
  • 9 Dips
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bench Press Complex x 8-10 ea. (Wide Grip, Normal, Close Grip)
  • Partner Assisted Medball Hip Ext. Tosses x 12-15

Skill:

WOD:
AMRAP in 10 Minutes:30 Burpee Buy In:

Then in Remanding Time Perform AMRAP:

  • 21 Wall Ball
  • 15 Toe to Bar
  • 9 Dips
Additional:
3 Rds For Time:

  • 20 Calorie Row
  • 20 Calorie Airdyne

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