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Saturday, October 17, 2015

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over YTW x 10 ea.

Strength:

Skill:
WOD:
In Team of 2 Perform:

A) AMRAP in 10 Minutes

1 Mile Run:

  • Remaining Time Medball Clean 30/20

Rest 3 Minutes:

B) AMRAP in 7 Minutes

800m Run

  • Remaining Time Stone to Shoulder

Rest 3 Minutes:

C) AMRAP in 4 Minutes:

  • 5 Burpee Box Jump Overs
  • 5 Toe to Bar

*Partners alternate complete rounds
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Bent Over YTW x 10 ea.

Strength:

Skill:
WOD:
In Team of 2 Perform:

A) AMRAP in 10 Minutes

1 Mile Run:

  • Remaining Time Medball Clean 30/20

Rest 3 Minutes:

B) AMRAP in 7 Minutes

800m Run

  • Remaining Time Stone to Shoulder

Rest 3 Minutes:

C) AMRAP in 4 Minutes:

  • 5 Burpee Box Jump Overs
  • 5 Toe to Bar

*Partners alternate complete rounds
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Bent Over YTW x 10 ea.

Strength:

Skill:
WOD:
In Team of 2 Perform:

A) AMRAP in 10 Minutes

1 Mile Run:

  • Remaining Time Medball Clean 30/20

Rest 3 Minutes:

B) AMRAP in 7 Minutes

800m Run

  • Remaining Time Stone to Shoulder

Rest 3 Minutes:

C) AMRAP in 4 Minutes:

  • 5 Burpee Box Jump Overs
  • 5 Toe to Bar

*Partners alternate complete rounds
Additional:
  • Crossover Symmetry Iron Scap
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