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Tuesday 131210

Essentials

Strength/Skill:

Warm up:2 Sets:

Band Pull a Parts x 15-20
Triple Threat x 10

Strength:

3 Sets:

DB/KB Walking Lunge x 20 Steps
Strict Knee to Elbow x 5-10 @2121

Skill:

David’s B-Day WOD:

For Time:

100 Double Unders
20 KB Swing
15 Toe to Bar
75 Double Under
20 KB Swing
15 Toe to Bar
50 Double Unders
20 KB Swing
15 Toe to Bar

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets: Band Pull a Parts x 15-20 Triple Threat x 10 Strength: 3 Sets: DB/KB Walking Lunge x 20 Steps Strict Knee to Elbow x 5-10 @2121 Skill:
WOD:
For Time: 100 Double Unders 20 KB Swing 15 Toe to Bar 75 Double Under 20 KB Swing 15 Toe to Bar 50 Double Unders 20 KB Swing 15 Toe to Bar	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Band Pull a Parts x 15-20
Triple Threat x 10

Strength:

3 Sets:

Supine Rows x 10-12 @ 2111 (get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 @ 20X1
Rest 60 seconds

Skill:

WOD:

A) For Time:

100 Double Unders
20 Hand Release Push Up
15 Toe to Bar
75 Double Under
20 Hand Release Push Up
15 Toe to Bar
50 Double Unders
20 Hand Release Push Up
15 Toe to Bar

B) 2 Sets:

500m Row
Rest 2 Minutes

Additional:

10 Minutes Mobility

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