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Friday, November 4, 2016

3
Nov

Friday, November 4, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

Skill:

WOD:
6 Rds For Time:

  • 5 Push Ups
  • 7 Pull Ups
  • 9 Hang Power Clean
  • 200m Run
  • Rest 1 Minute
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

Perform after WOD

4 Sets:

  • Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

WOD:
6 Rds For Time:

  • 6 Handstand Push Ups
  • 9 Chest to Bar Pull Ups
  • 12 Hang Power Clean 135/95
  • 200m Run
  • Rest 1 Minute
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Reverse V-Ups x 20
  • Band Pull a Parts x 15
  • Mini Band Glute Activation Series x 10 ea.
  • Seated Elbow on Knee External Rotation x 10 ea.
  • Overhead Med ball Tosses x 5

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Back Squat x 3 @ 75-80% of 1RM

B) 3 Sets: (Every 90 Seconds)

  • RDL x 5 (up to 65-68% of 1RM Back Squat)

C) 4 Sets:

  • Thruster x 5 (up to 75-77% of 1RM Push Press)

*From the Rack

Skill:

WOD:
6 Rds For Time:

  • 6 Strict Handstand Push Ups
  • 9 Chest to Bar Pull Ups
  • 12 Hang Power Clean 135/95
  • 15 Calorie Row
  • Rest 1 Minute

*Wear 20/14 LB Vest.  If you’re unable to perform HSPU strict do not wear vest.

Additional:
  • Mobility

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