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Wednesday, April 5, 2017

Workout Intent: Breath work and midline stability.

Essentials

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:
WOD:
With a Partner Perform:

  • 1600 Row (Alt every 200m)
  • 200 Double Unders (Partner Hold 45/35 Overhead)
  • 60 Toe to Ring (Partner Hold Double KB Front Rack)
  • 10 Wall Walks (Partner Hold Double KB Farmer Hold)
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:
WOD:
With a Partner Perform:

  • 2K Row (Alt every 200m)
  • 250 Double Unders (Partner Hold 65/45 Overhead)
  • 100 Toe to Ring (Partner Hold Double KB Front Rack 55/35)
  • 20 Wall Walks (Partner Hold Double KB Farmer Hold 55/35)
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets

  • Reverse V-Up x 15-20
  • Serratus Floor Press x 8-10
  • ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

 

Skill:
WOD:
With a Partner Perform:

  • 2K Row (Alt every 200m)
  • 250 Double Unders (Partner Hold 75/55 Overhead)
  • 100 Toe to Ring (Partner Hold Double KB Front Rack 70/55)
  • 20 Wall Walks (Partner Hold Double KB Farmer Hold 70/55)
Additional:
  • Mobility

 

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