Call Us: (720) 335-5591

Monday 141006

5
Oct

Monday 141006

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

6 Sets: (Every 2 minutes)

  • Shoulder Press x 3

Skill:

WOD:
A) For Time: (8 Minute Cap)

  • 15 Power Clean (Must be TnG, every time bar settles on ground equals 5 Burpee Penalty)
  • 80 UB Singles
  • 30 Shoulder to Overhead (Every time bar is dropped to ground equal 5 burpee penalty)
  • 30 Sit Ups

Rest exactly 2 Minutes from you finish part A, then perform:

B) AMRAP in 2 Minutes:

  • Pull Ups/Rows
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

6 Sets: (Every 2 minutes)

  • Shoulder Press x 3

Build over the course of the 6 sets to something heavy for a triple.

Skill:

WOD:
A) For Time: (8 Minute Cap)

  • 15 Power Clean 155/100 (Must be TnG, every time bar settles on ground equals 5 Burpee Penalty)
  • 40 UB Double Unders
  • 30 Shoulder to Overhead 75/45 (Every time bar is dropped to ground equal 5 burpee penalty)
  • 30 Toe to Bar (Every time athlete comes off pull up bar equals 5 burpee penalty)

Rest exactly 2 Minutes from you finish part A, then perform:

B) AMRAP in 2 Minutes:

  • Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up:

Strength:

A) 6 Sets: (Every 90 Seconds)

  • Drop Snatch x 1

 

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending. If you have a hard time performing a drop snatch.  Add a little dip and turn it into a Snatch Balance, but focus on balance and positioning.

B) 6 Sets: (Every 2 minutes)

  • Shoulder Press x 3

Build over the course of the 6 sets to something heavy for a triple.

Skill:

WOD
A) For Time: (8 Minute Cap)

  • 15 Power Clean 185/125 (Must be TnG, every time bar settles on ground equals 5 Burpee Penalty)
  • 40 UB Double Unders
  • 30 Shoulder to Overhead 115/80 (Every time bar is dropped to ground equal 5 burpee penalty)
  • 30 Toe to Bar (Every time athlete comes off pull up bar equals 5 burpee penalty)

Rest exactly 2 Minutes from you finish part A, then perform:

B) AMRAP in 2 Minutes:

  • Muscle Ups
Additional:
  • 10 Minutes Mobility

Leave a Reply