Call Us: (720) 335-5591

Monday 140818

17
Aug

Monday 140818

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7

Skill:

WOD:
AMRAP in 8 Minutes:

2 Rds

  • 5 Deadlifts
  • 10 Burpee
  • Rest 45 Seconds
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Front Squat x 7 @ 75% of 1 RM

Skill:

WOD:
“Hell of The West Qualifier 1”

AMRAP in 8 Minutes:

2 Rds

  • 10 Deadlifts
  • 10 Bar Facing Burpee

* Deadlift weight increases when athlete successfully completions the 2 Rds, weights are as follows:

  • Open Men: 195-225-255-285
  • Open Women: 125-150-175-200
  • Novice Men: 155-185-215-245
  • Novice Women: 95-125-155-185
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets: (Every 2:30)

  • Back Squat x 8-10

*Work as heavy as you can for each set.

Skill:

WOD
A) “Hell of The West Qualifier 1”

AMRAP in 8 Minutes:

2 Rds

  • 10 Deadlifts
  • 10 Bar Facing Burpee

* Deadlift weight increases when athlete successfully completions the 2 Rds, weights are as follows:

  • Open Men: 195-225-255-285
  • Open Women: 125-150-175-200
  • Novice Men: 155-185-215-245
  • Novice Women: 95-125-155-185
Additional:
  • 10 Minutes Mobility

Leave a Reply