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Free 3 day pass

Wednesday, March 18, 2015

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

5 Sets:

  • Thruster x 3

Skill:
WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up:

Strength:

5 Sets: (Every90 Seconds)

  • Thruster x 3

Skill:
WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength

 

5 Sets:

  • Thruster x 3

Skill:

WOD:
3 Rds For Time:

  • 400m Run
  • 30 Sit Up
  • 30 Hip Ext.
Additional:
  • 10 Minutes Mobility
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