Essentials
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Skill:
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WOD: |
With a Partner Complete 5 Rds Each For Time:
AMRAP
*Partner 1 Runs 300m, then partner 2 performs as many rounds of stone to shoulder and sit ups. Once partner 1 completes the run, partners switch. Partner 1 takes over where partner 2 left off. Each Partner runs 5 times. |
Additional: |
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Performance
Strength/Skill: |
Warm Up:
2 Sets:
Strength: Skill:
|
WOD: |
With a Partner Complete 5 Rds Each For Time:
AMRAP
*Partner 1 Runs 300m, then partner 2 performs as many rounds of stone to shoulder and sit ups. Once partner 1 completes the run, partners switch. Partner 1 takes over where partner 2 left off. Each Partner runs 5 times. |
Additional: |
|
Competition
Strength/Skill: |
Warm up:
2 Sets:
Strength: Perform After WOD 3 Sets: *Complete 10 reps on 1 leg, rest 45 seconds then perform 10 reps on other leg. Build up to a heavy 3rd set, control the weight and your balance. Keep your shoulders and hips locked together (no counter rotation through the torso)
Skill: |
WOD: |
4 Sets For Reps:
*Focus on speed on the stone, and then go to complete failure on the bench press. |
Additional: |
Endurance:Row:
5x (500m @ 2k pace, 30sec rest, 100m easy recovery row). No additional rest b/t sets |