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Tuesday, March 31, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:
WOD:
For Time:

  • 20 DB Push Press
  • 30 Pull Ups
  • 40 KB Swings
  • 50 Sit Ups
  • 60 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:
WOD:
For Time:

  • 30 Handstand Push Up
  • 40 Pull Ups
  • 50 KB Swings 55/35
  • 60 Sit Ups
  • 70 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • Bent Over YTW x 10 ea.
  • Supinated Grip Band Pull a Parts x 10
  • Seal Walk x 20yrds

Skill:

WOD:
For Time:

  • 30 Handstand Push Up
  • 40 Pull Ups
  • 50 KB Swings 55/35
  • 60 Sit Ups
  • 70 Burpee
Additional:
  • 10 Minutes Mobility
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