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Tuesday 140225

Essentials

Strength/Skill:

Warm up:

3 Sets:

Muscle Clean x 5
Wall Ball x 10
Lateral Line Jump x 20

Strength:

7 Sets: (EMOM)

Hang Power Clean + Thruster

Skill:

Kelli’s B-Day WOD:

A) For Time:

30 Burpee
30 Front Squat
30 Burpee

*Top Each Minute Perform 4 Pull Ups

Rest 1 Minute:

B) AMRAP in 2 Minutes:

Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets: Muscle Clean x 5 Wall Ball x 10 Lateral Line Jump x 20 Strength: 7 Sets: (EMOM) Hang Squat Clean + Thruster Skill:
Kelli’s B-Day WOD:
A) For Time: 30 Burpee 30 Front Squat 155/105 30 Burpee *Top Each Minute Perform 4 Pull Ups Rest 1 Minute: B) AMRAP in 2 Minutes: Double Unders	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:

Dynamic Warm Up

Strength:

For Max Reps:

60 Seconds of Muscle Ups
Rest 60 seconds
60 Seconds of Handstand Push Ups
Rest 60 seconds
2 Minutes of Double Unders
Rest 60 seconds
60 Seconds of Handstand Push Ups
Rest 60 seconds
60 Seconds of Muscle Ups

Skill:

WOD:

A) AMRAP in 4 Minutes:

500m Row
10 Burpee Box Jump-Overs 24/20
20 Toes-to-Bar
30 Shoulder to Overhead 115/75
40 Kettlebell Swings 55/35
50 Double Unders

Rest exactly 3 minutes, and then . . .

B) AMRAP in 6 minutes:

500m Row
10 Burpee Box Jump-Overs 24/20
20 Toes-to-Bar
30 Shoulder to Overhead 115/75
40 Kettlebell Swings 55/35
50 Double Unders

Rest exactly 3 minutes, and then . . .

C) For Time:

500m Row
10 Burpee Box Jump-Overs 24/20
20 Toes-to-Bar
30 Shoulder to Overhead 115/75
40 Kettlebell Swings 55/35
50 Double Unders

Additional:

10 Minutes Mobility

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