Saturday, September 19, 2015

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:
Skill:

WOD:

With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

10 Thursters
1 Rope Climb

400m Run

B) 5 Rds Each:

6 Thrusters
3 Strict Pull Ups + 3 Dips

400m Run

C) In Remaining Time Complete AMRAP:

1 Thruster
10 Pull Ups

*Partners will complete full rounds and alternate. Partners must complete 400m Run at same time.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD

With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

10 Thursters 95/65
1 Rope Climb

400m Run

B) 5 Rds Each:

6 Thrusters 155/105
6 Muscle Ups

400m Run

C) In Remaining Time Complete AMRAP:

1 Thruster 185/125
10 Chest to Bar Pull Ups

*Partners will complete full rounds and alternate. Partners must complete 400m Run at same time.

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Complete AMRAP in 25 Minutes:A) 5 Rds Each:

15 Thursters 95/65
1 Rope Climb

400m Run

B) 5 Rds Each:

6 Thrusters 155/105
6 Muscle Ups

400m Run

C) In Remaining Time Complete AMRAP:

1 Thruster 205/135
15 Chest to Bar Pull Ups

*Partners will complete full rounds and alternate. Partners must complete 400m Run at same time.

Additional:

10 Minutes Mobility