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Saturday, February 21, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:
WOD:
6-7 Rds For Time:

  • 1 Rope Climb (3-4 Pull Ups)
  • 10 Hand Release Push Ups
  • 20-30 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:
WOD:
10 Rds For Time:

  • 1 Rope Climb
  • 10 Hand Release Push Ups
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

(Perform After WOD)

3 Sets:

  • Stiff Legged Deadlift x 8
  • Bent Over Row x 8
  • Supinated Grip Strict Pull Up x 8
  • Wt. Hip Ext. x 8-10

Skill:

WOD:
10 Rds For Time:

  • 1 Rope Climb (Perform Legless is you have them)
  • 10 Hand Release Push Ups
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility
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