Friday 13.3 Saturday Walkthrough

March-On-Ramp

Congratulations March On-Rampers!  Welcome to the Community!

Friday March 22, 2013

WOD

Friday Competitors, 13.3

12 min AMRAP 150 Wall Balls 20#-10 ft Target, 14#-9 ft Target, 20#-9 ft Target, 10#-9 ft Target 90 Double Unders 30 Muscle Ups There is a Tie break time, so work hard and be efficient to complete each movement timely.

Skill/Strength: Mobility-Tricep mash out with Barbell. -Quad stretch against plyo box -Hip Flexor stretch, Hip Floss, Pidgeon, Runners Lunge -Calf Stretch Station Prep Strategy with Judge

Warm Up: 400 m Row Mountain Climbers, 10 per leg 15 GHD HX 10 HRPU 10 Wall Facing Squats 60 sec Paleo Chair DROM

Saturday 13.3 Competitors

Walkthrough 3 Rounds Not for Time 15 Wall Balls 20/14/10 24 Double Unders 3 Muscle Ups or MU Drills

Skill/Strength: If you have Double Unders work on Muscle Up Skill work see video here. http://m.youtube.com/#/watch?v=KD-jGoqn_Gg&feature=g-user-u If No Double Unders, 3 Round of 3 minutes with 1 min rest.

Warm Up: 400 m Row Mountain Climbers, 10 per leg 15 GHD HX 10 HRPU 10 Wall Facing Squats 60 sec Paleo Chair DROM

 

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