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Wednesday, February 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Bench Press x 4

Skill:
WOD:
A) AMRAP in 7 Minutes:

  • 12 Shoulder to Overhead
  • 50 Double Unders

Rest 3 Minutes:

B) For Time:

  • 100 Sit Ups

*Top Every Minute Perform 7 Burpees
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Bench Press x 4

Skill:
WOD:
A) AMRAP in 7 Minutes:

  • 12 Shoulder to Overhead 145/100
  • 50 Double Unders

Rest 3 Minutes:

B) For Time:

  • 100 Sit Ups

*Top Every Minute Perform 7 Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Clean x 1 @ 90%

B) 12 Minutes: (Perform After WOD)

  • Build to 5RM Back Squat

Skill:

WOD:
A) AMRAP in 7 Minutes:

  • 12 Shoulder to Overhead 145/100
  • 50 Double Unders

Rest 3 Minutes:

B) For Time:

  • 100 Sit Ups

*Top Every Minute Perform 7 Burpees
Additional:
  • 10 Minutes Mobility

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