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Saturday, January 7, 2017

7
Jan
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Saturday, January 7, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 20 Air Squat
  • 10 DB Hang Squat Clean
  • 15 Sit Up
  • 5 Tire Flip
  • 10 Push Up
  • 3 Strict Pull Up + 3 Knee to Elbow

*Partners Alternate after every 2 movements.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:
Kellie M’s B-Day WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 30 Squat
  • 10 DB Hang Squat Clean 35/25
  • 20 Sit Up
  • 5 Tire Flip
  • 10 Deficit Push Up (Use DB’s from Cleans)
  • 1 Rope Climb

*Partners Alternate after every 2 movements.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:
WOD:
With a Partner Complete AMRAP in 25 Minutes:

  • 20 Wall Ball
  • 10 DB Hang Squat Clean 35/25
  • 10 Toe to Bar
  • 5 Tire Flip
  • 5 Deficit Strict Handstand Push Up (Use DB’s from Cleans)
  • 1 Legless Rope Climb

*Partners Alternate after every 2 movements.
Additional:
Midline/Push/Pull

14-1

  • Static support dips (parallel boxes)
  • GHD Sit Up
  • Strict Pull Up