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Wednesday, March 2, 2016

1
Mar

Wednesday, March 2, 2016

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
For Time:

  • 60 Cal Row
  • 50 Russian KB Swings
  • 400m Run With MB
  • 30 Slam Balls
  • 20 Burpee Box Jump
  • 10 Thrusters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
For Time:

  • 60 Cal Row
  • 50 Russian KB Swings
  • 400m Run With MB
  • 30 Slam Balls
  • 20 Burpee Box Jump
  • 10 Thrusters 165/115
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • 10 Banded Triple Threat
  • 10 Band Pull a Parts
  • 10 Prone Snow Angles
  • 2-4 Wall Walks

Strength:

Perform After WOD

5 Sets Each: (EMOM)

  • Odd = Kipping HSPU x 4-10 (Push Ups)
  • Even = Muscle Up x 2-4 (Transitions/Strict Pull Up + Dip)

Skill:

WOD:
For Time:

  • 60 Cal Row
  • 50 Russian KB Swings
  • 400m Run With MB
  • 30 Slam Balls
  • 20 Burpee Box Jump 30/24
  • 10 Thrusters 185/125
Additional:
  • 10 Minutes Mobility

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