Call Us: (720) 335-5591

Friday 141212

11
Dec

Friday 141212

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 5

Skill:

WOD:
For Time:

  • 10-8-6-4-2 Clean & Jerk
  • Perform 2 Rds of 3 Pull Ups, 6 Push Ups, 9 Squats between sets.

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1 RM

Skill:

WOD:
For Time:

  • 10-1 Clean & Jerk 135/95
  • Perform 1 Rd of “Cindy” Between rounds (5 pull ups, 10 push up, 15 Squat)

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 sets: (Perform After WOD

  • Front Squat + Jerk @ 92-95%

Skill:

Trever’s B-Day WOD:
A) With a Running Clock Perform Each For Time:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Cindy” after every set (5 pull ups, 10 push up, 15 Squat)

B) At the 20 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Nate” after every set (2 Muscle Up, 4 Handstand Push Up, 8 KB Swings)

C) At the 40 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Mary” after every set (5 Handstand Push Ups, 10 Pistols Alt. 15 Pull Ups)
Additional:
  • 10 Minutes Mobility

Leave a Reply