Call Us: (720) 335-5591

Saturday 140906

5
Sep

Saturday 140906

Essentials

Strength/Skill:
Warm up:

With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

  • Partner 1 Perform 6 Sit Ups
  • Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

10 Minutes:

  • Build to “heavish” Clean (power or full)

Skill:

WOD:
6 Sets: (New Set Every 4 Minutes)

With a Partner Perform for Load:

  • 600m Relay Run (300m Each)
  • 20 Box Jump Overs 24/20
  • 1 Clean

*score is the sum of your teams heaviest successful cleans performed within each of the 4-minute increments. Partners may take multiple attempts within the 4-minute increment, but only the heaviest successful attempt will count.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

  • Partner 1 Perform 6 Sit Ups
  • Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

10 Minutes:

  • Build to “heavish” Clean (power or full)

Skill:

WOD:
6 Sets: (New Set Every 4 Minutes)

With a Partner Perform for Load:

  • 600m Relay Run (300m Each)
  • 20 Box Jump Overs 24/20
  • 1 Clean

*score is the sum of your teams heaviest successful cleans performed within each of the 4-minute increments. Partners may take multiple attempts within the 4-minute increment, but only the heaviest successful attempt will count.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

With a Partner Perform AMRAP in 4 Minutes:

Partners Line Up across gym for each other

  • Partner 1 Perform 6 Sit Ups
  • Partner 2 Perform Plank Hold

Partner 1 performs sit ups, once they finish they sprint across gym and tag partner 2. Partner 2 sprints to were partner 1 started and performs sit ups.  This continues for 4 minutes.

Strength:

A) 10 Minutes Build to “heavish” Clean (Power or Full)

B) 3 Sets NFT: (Perform after WOD)

  • Weighted GHD Hip Extension x 8 @ 2013
  • GHD Sit-Ups x 15

Skill:

WOD
8 Sets: (New Set Every 3 Minutes)

  • 400m Run
  • 10 Box Jump Overs 30/24
  • 1 Clean (Power or Full)

*score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.

Additional:
  • 10 Minutes Mobility

Leave a Reply