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Wednesday, June 14, 2017

13
Jun

Wednesday, June 14, 2017

Workout Intent: Gymnastics Skill/Muscular endurance.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10
  • Plank Hold x 30-45 Seconds

Strength:

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Toe to Ring
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10
  • FLR on Rings x 30-45 Seconds

Strength:

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 21 Wall Ball
  • 12 Toe to Ring
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Landmine Squat x 8-12 (Focus on Control)
  • Wall Slides x 10
  • Scapular Pull Ups x 10
  • FLR on Rings x 30-45 Seconds

Strength:

Skill:

WOD:
A) 5 Sets: (EMOM)

  • Minute 1 = 4 Back Squat @80% + 30 Double Unders
  • Minute 2 = Sled Sprint x 40 yards + 5 Stone to Shoulder (150/100)
  • Minute 3 = Rest

B) 3 Sets: (EMOM)

  • Minute 1 = 15-18/12-15 Calorie Row
  • Minute 2 = 10-15 Toe to Ring
  • Minute 3 = 8-10 Calorie Ski/15-20 Calorie Bike
  • Minute 4 = 20-30 Seconds DB KB Front Rack 1/2 Squat Hold (AHAP)
Additional:
  • Mobility

 

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