Call Us: (720) 335-5591

Saturday 140719

18
Jul

Saturday 140719

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

4 Sets: (Every 2 Minutes)

  • Bench Press x 2 (Add 5/10# from last week)

Skill:

WOD:
For Time:

A) Tabata DB Push Press (Once you complete 30/20 move on to part B)

B) Tabata Sit Ups (Once you complete 75 move on to part C)

C) 3 Rds

  • 40 Double Unders/80 Single Unders
  • 20 Push Up
  • 10 Knee to Elbow
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

Wendler Method Week 10

3 Sets: (Every 2:30 Minutes)

Bench Press

  • Set 1 = 3 Reps @ 75%
  • Set 2 = 3 Reps @ 85%
  • Set 3 = Max Reps @ 95%

*Percentages are based off of 90% of new calculated max.

Skill:

WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 40/30 move on to part B)

*Max 8 Sets:

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets:

C) 3 Rds

  • 40 Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Seated Partner Lateral MB Tosses x 15 ea.

Strength:

3 Sets:

  • Close Grip Bench Press x 10
  • GH Raises x 8-10 reps @ 3011 (3 Sec dwn, 0 pause, 1 sec up, 1 sec pause)
WOD
For Time:

A) Tabata Strict Handstand Push Ups (Once you complete 50/35 move on to part B)

*Max 8 Sets

B) Tabata Sit Ups (Once you complete 75 move on to part C)

*Max 8 Sets

C) 3 Rds

  • 40 UB Double Unders
  • 30 Push Ups
  • 20 Toe To Bar
Additional:
  • 10 Minutes Mobility

Leave a Reply