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Tuesday, June 30, 2015

Essentials

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:
WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift
  • 9 Box Jump/Step Up

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb (3 Pull Up/3 Knee to Elbow)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:
WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 275/185
  • 9 Box Jump 24/20

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:

Competition

Strength/Skill:
Warm Up:

  • Agility Ladder

Strength:

Skill:

WOD:
A) 5 Sets Each For Time:

  • 9 Deadlift 315/205
  • 9 Box Jump 30/24

*Rest 2 Minute Between Sets

Rest 5 Minutes Then Perform:

B) AMRAP in 12 Minutes:

  • 9 Burpee
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility
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