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Saturday, March 28, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:
WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Pull Up
  • 9 Power Clean

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar/Sit Up
  • 12 Dips/Push Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench (Index Finger on Smooth part of Bar) x 6

Skill:
WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
For Time:

A) 3 Rds:

  • 200m Run
  • 12 Chest to Bar Pull Up
  • 9 Power Clean 155/105

B) 3 Rds:

  • 200m Run
  • 12 Toe to Bar
  • 12 Strict Ring Dips
Additional:
  • 10 Minutes Mobility
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