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Wednesday 140122

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

3 Sets:

Banded Good Mornings x 10 @ 30X1
Rest 45 seconds
Turkish Get Up x 3 ea.
Rest 45 seconds
Weighted GHD Hip Extensions x 10 @ 2012
Rest 45 seconds

Skill:

WOD:

With a Partner Perform AMRAP in 10 Minutes

AMRAP MB Clean 20/14
30 Ft. DB Bear Crawl

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: Dynamic Warm Up Strength: 3 Sets: Banded Good Mornings x 10 @ 30X1 Rest 45 seconds Turkish Get Up x 3 ea. Rest 45 seconds Weighted GHD Hip Extensions x 10 @ 2012 Rest 45 seconds Skill:
WOD:
With a Partner Perform AMRAP in 10 Minutes AMRAP MB Clean 20/14 30 Ft. DB Bear Crawl	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

3 Rds NFT:

Bent Over YTW x 10 ea.
FLR x 30-45 Seconds

Strength:

A) 3 Sets Each For Times:

15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings 70/55
Rest 2 minutes

B) 5 Sets: (Every 2:30)

Deadlift

Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 70%
Set 4 – 8 reps @ 75%
Set 5 – 6 reps @ 80%

C) 3 Sets NFT:

Banded Good Mornings x 10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 10 reps @ 2012
Rest 45 seconds

Skill:

WOD:

AMRAP in 4 Minutes:

20 Unbroken Double Unders
5 Double KB Swing (Russian)

Additional:

10 Minutes Mobility

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