Call Us: (720) 335-5591

Monday 140825

24
Aug

Monday 140825

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7

Skill:

WOD:
AMRAP in 9 Minutes:

  • 6 DB Thruster
  • 6 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2:30)

  • Back Squat x 7 @ 77-80% of 1 RM

Skill:

WOD:
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 sets: (Every 2:30)

Back Squat

  • Set 1 – 6 reps @ 60% of 1-RM
  • Set 2 – 4 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 6 reps @ 70%
  • Set 5 – 4 reps @ 80%
  • Set 6 – 2 reps @ 90%
  • Set 7 – 6 reps @ 80%
  • Set 8 – 4 reps @ 80%

Skill:

WOD
“Hell of The West Qualifier 2″

Every 3 Minutes for as Long a Possible Complete:

  • 13 Squat Clean Thruster
  • 13 Toe to Bar/Knee Raises

OPEN: 165/110
NOVICE: 135/85

*If you are participating in the Hell of the West Competition and don’t complete more then 2 Rds.  Rest the next round (3 Minutes). Decrease load and then complete AMRAP in 6 Minute of 13 Squat Clean Thruster, 13 Toe to Bar/Knee Raises

Additional:
  • 10 Minutes Mobility

Leave a Reply