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Thursday 130815

14
Aug

Thursday 130815

Schedule announcement:  This Saturday we will be taking a trip up to Red Rocks for Class.  There will only be one class at 9 am.  These days are always a blast, come out and enjoy a day of fun in the sun!!!

Essentials

Strength/Skill:
Warm Up:

3 Rds NFT:

  • 150m Run
  • Bear Crawl x 20 ft.
  • Disk Plank Walk x 20 ft.
  • Supine Row x 10

Strength:
Skill:

WOD:
A) In 5 minutes, complete the following:

  • Run 600 Meters
  • In remaining time perform AMRAP of KB Swings 55/35

Rest exactly 5 minutes

B) Complete as many rounds and reps as possible in 5 minutes of:

  • 5 Pull-Ups
  • 15 Air Squats

Rest exactly 5 minutes

C) In 5 minutes, complete the following:

  • Run 600 Meters
  • In remaining time perform AMRAP of KB Swings 55/35

Rest exactly 5 minutes

D) Complete as many rounds and reps as possible in 5 minutes of:

  • 10 Hand-Release Push-Ups
  • 10 Box Jumps
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Rds NFT:

  • 150m Run
  • Bear Crawl x 20 ft.
  • Disk Plank Walk x 20 ft.
  • Supine Row x 10

Strength:

Skill:

WOD:
A) In 5 minutes, complete the following:

  • Run 600 Meters
  • In remaining time perform AMRAP of KB Swings 55/35

Rest exactly 5 minutes

B) Complete as many rounds and reps as possible in 5 minutes of:

  • 5 Pull-Ups
  • 15 Air Squats

Rest exactly 5 minutes

C) In 5 minutes, complete the following:

  • Run 600 Meters
  • In remaining time perform AMRAP of KB Swings 55/35

Rest exactly 5 minutes

D) Complete as many rounds and reps as possible in 5 minutes of:

  • 10 Hand-Release Push-Ups
  • 10 Box Jumps
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Additional:
  • 10 Minutes Mobility

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