Call Us: (720) 335-5591

Friday 140815

14
Aug

Friday 140815

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Dill x 8 ea (legs & arms)

Strength:

4 Sets:

  • Hip Ext. x 10-15
  • 30-45 Seconds Plank Hold

Skill:

WOD:
Benchmark Friday

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Dill x 8 ea (legs & arms)

Strength:

7 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 75%

Skill:

WOD:
Benchmark Friday

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Star Dill x 8 ea (legs & arms)

Strength:

A) 12 Minutes to Establish 1 RM Overhead Squat

Skill:

WOD
Benchmark Friday

“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Leave a Reply