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Tuesday, April 12, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 10 Minutes:

  • 5 RM Muscle Clean

B) Establish 8-12 rep max 1 arm high pull for each arm

C) Max Strict Pull Ups

Skill:
WOD:
“Fight Gone Bad”Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 10 Minutes:

  • 5 RM Muscle Clean

B) Establish 8-12 rep max 1 arm high pull for each arm

C) Max Strict Pull Ups

Skill:
WOD:
“Fight Gone Bad”Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 Minutes:

  • 5 RM Muscle Clean

B) Establish 8-12 rep max 1 arm high pull for each arm

C) Max Strict Pull Ups

Skill:
WOD:
“Fight Gone Bad”Complete 3 Rds For Max Reps:

  • 1 Minute Wall Ball
  • 1 Minute Sumo Deadlift High Pull
  • 1 Minute Box Jump 20″ (everyone)
  • 1 Minute Push Press 75/55
  • 1 Minute Row For Calories
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility
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