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Saturday, August 8, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Front Rack Lunges

  • 50 Reps @ 115/75
  • 50 Reps @ 135/95
  • AMRAP @ 155/105

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Push Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

A) 3 Set:

  • Medball Circular Push Up x 10-12
  • Overhead Triceps Ext. x 10-15

B)  3 sets:

  • 10 Supinated Grip Bent Over Row
  • 20 Glute Bridges
  • 25 GHD Sit-Ups
  • 30 Banded Good Mornings

Skill:
WOD
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Front Rack Lunges

  • 50 Reps @ 115/75
  • 50 Reps @ 135/95
  • AMRAP @ 155/105

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Push Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Optional After WOD

A) 3 Set:

  • Medball Circular Push Up x 10-12
  • Overhead Triceps Ext. x 10-15

B)  3 sets:

  • 10 Supinated Grip Bent Over Row
  • 20 Glute Bridges
  • 25 GHD Sit-Ups
  • 30 Banded Good Mornings

Skill:

WOD:
In a Team of 3 Perform:

A) AMRAP in 7 Minutes:

Front Rack Lunges

  • 50 Reps @ 115/75
  • 50 Reps @ 135/95
  • AMRAP @ 155/105

Rest 3 Minutes:

B) AMRAP in 7 Minutes:

Push Press

  • 50 Reps @ 135/95
  • 50 Reps @ 155/105
  • AMRAP @ 185/125

Rest 3 Minutes:

C) AMRAP in 7 Minutes:

  • Strict Pull Ups
Additional:
  • 10 Minutes Mobility

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