Call Us: (720) 335-5591

Friday, May 6, 2016

6
May

Friday, May 6, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
AMRAP in

Run

In Remaining Time Perform AMRAP:

  • 6 Pull Up
  • 6 Overhead Squat
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Optional After WOD

3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

Alisa’s B-Day WOD:
AMRAP in

Run

In Remaining Time Perform AMRAP:

  • 6 Pull Up
  • 6 Overhead Squat
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

  • Clean x 3 @80%

B) 3 Sets:

  • Neutral Grip DB Bench Press x 6
  • Single Arm DB Row x 6

C)  3 Rounds for Quality

  • 200 Meter Legless Row (Talking Pace)
  • 10 Controlled Kips on pull-up bar
  • 30 Seconds Hanging from Pull-Up Bar
  • 100 Meter Farmer’s Carry 53/35 in each hand (or lighter, should be easy)
  • 5 Inch Worms

Skill:

WOD:
For Time:

  • 60 Pull Ups
  • 15 Overhead Squat @ 70% of 1 RM
  • Run
Additional:
  • 10 Minutes Mobility

Leave a Reply