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Saturday, December 24, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete For Time:

  • 1 Snatch
  • 2 Burpee Pull Ups
  • 3 Front Rack Lunge ea.
  • 4 Box Jump
  • 5 Hang Power Clean
  • 6 Chest to Bar Pull Up
  • 7 Burpee
  • 8 Ring Dip
  • 9 KB Swings
  • 10 Handstand Push Up
  • 11 Front Squat
  • 120 Double Unders
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete For Time:

  • 1 Snatch 135/95
  • 2 Muscle Up
  • 3 Front Rack Lunge ea. 135/95
  • 4 Box Jump
  • 5 Hang Power Clean 135/95
  • 6 Chest to Bar Pull Up
  • 7 Burpee
  • 8 Ring Dip
  • 9 KB Swings 70/55
  • 10 Handstand Push Up
  • 11 Front Squat 135/95
  • 120 Double Unders
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:
WOD:
For Time:

  • 1 Snatch 155/105
  • 2 Muscle Up
  • 3 Front Rack Lunge ea. 155/105
  • 4 Box Jump
  • 5 Hang Power Clean 155/105
  • 6 Chest to Bar Pull Up
  • 7 Burpee
  • 8 Ring Dip
  • 9 KB Snatch ea 55/35
  • 10 Handstand Push Up
  • 11 Front Squat 155/105
  • 12 Triple Unders
Additional:
  • Mobility

 

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