Call Us: (720) 335-5591

Tuesday 131210

9
Dec

Tuesday 131210

Essentials

Strength/Skill:
Warm up:2 Sets:

  • Band Pull a Parts x 15-20
  • Triple Threat x 10

Strength:

3 Sets:

  • DB/KB Walking Lunge x 20 Steps
  • Strict Knee to Elbow x 5-10 @2121

Skill:

David’s B-Day WOD:
For Time:

  • 100 Double Unders
  • 20 KB Swing
  • 15 Toe to Bar
  • 75 Double Under
  • 20 KB Swing
  • 15 Toe to Bar
  • 50 Double Unders
  • 20 KB Swing
  • 15 Toe to Bar
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets:

  • Band Pull a Parts x 15-20
  • Triple Threat x 10

Strength:

3 Sets:

  • DB/KB Walking Lunge x 20 Steps
  • Strict Knee to Elbow x 5-10 @2121

Skill:

WOD:
For Time:

  • 100 Double Unders
  • 20 KB Swing
  • 15 Toe to Bar
  • 75 Double Under
  • 20 KB Swing
  • 15 Toe to Bar
  • 50 Double Unders
  • 20 KB Swing
  • 15 Toe to Bar
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:2 Sets:

  • Band Pull a Parts x 15-20
  • Triple Threat x 10

Strength:

3 Sets:

  • Supine Rows x 10-12 @ 2111 (get as horizontal as possible)
  • Rest 60 seconds
  • Weighted Stationary Dips x 4-6 @ 20X1
  • Rest 60 seconds

Skill:

WOD:
A) For Time:

  • 100 Double Unders
  • 20 Hand Release Push Up
  • 15 Toe to Bar
  • 75 Double Under
  • 20 Hand Release Push Up
  • 15 Toe to Bar
  • 50 Double Unders
  • 20 Hand Release Push Up
  • 15 Toe to Bar

B) 2 Sets:

  • 500m Row
  • Rest 2 Minutes
Additional:
  • 10 Minutes Mobility

Leave a Reply