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Saturday, April 25, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
AMRAP in 20 Minutes:

  • 10 Pull Ups
  • 100m Run
  • 10 Push Ups
  • 50m Farmers Carry
  • 10 Wall Ball
  • 100m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 @ 93-95%

Perform After WOD

B) “Ring of Fire”

Skill:
WOD:
AMRAP in 20 Minutes:

  • 10 Pull Ups
  • 100m Run
  • 10 Push Ups
  • 50m Farmers Carry
  • 15 Wall Ball
  • 100m Run
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Banded Triple Threat x 10-12
  • Clean Pull x 5 AHAP @ 93-95%

Perform After WOD

B) “Ring of Fire”

Skill:

WOD:
AMRAP in 20 Minutes:

  • 15 Pull Ups
  • 100m Run
  • 15 Push Ups
  • 50m Farmers Carry
  • 15 Wall Ball
  • 100m Run
Additional:
  • 10 Minutes Mobility
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