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Saturday, December 11, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
In a Team of 3 Perform AMRAP in 25 Minutes:

  • 100 Calorie Row
  • 60 Hand Release Push Up
  • 60 Deadlift
  • 100 Calorie Row
  • 60 Hand Release Push Up
  • 60 Deadlift
  • 100 Calorie Row
  • 60 Hand Release Push Up
  • 60 Deadlift
  • 100 Calorie Row
  • AMRAP Hand Release Push Ups
  • AMRAP Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:
WOD:
In a Team of 3 Perform AMRAP in 25 Minutes:

  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 185/125
  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 225/155
  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 275/185
  • 100 Calorie Row
  • AMRAP Handstand Push Ups
  • AMRAP Deadlift 315/205
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets:

  • 3 Behind the Neck Push Press + 3 Overhead Squat

B) 3 Sets:

  • Close Grip DB Bench Press x 8
  • Snatch Grip Hip Extension x 8-10
  • Incline Bat Wing Row x 12

Skill:
WOD:
In a Team of 3 Perform AMRAP in 25 Minutes:

  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 185/125
  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 225/155
  • 100 Calorie Row
  • 60 Handstand Push Up
  • 60 Deadlift 275/185
  • 100 Calorie Row
  • AMRAP Handstand Push Ups
  • AMRAP Deadlift 315/205

*2 Athletes may work at the same during HSPU and Deadlifts
Additional:
  • Mobility

 

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