Call Us: (720) 335-5591

Saturday 141004

3
Oct

Saturday 141004

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 600-800m Overhead Plate Run 35/15
  • 50-70 KB Swings 70/55
  • 400-600m Overhead Plate Run
  • 30-50 Slam Balls 30/20
  • 200-400m Overhead Plate Run
  • 30 Toe to Bar

* Only on partner may work at a time.  Partners will both run together, only one partner needs to run with plate held overhead.  Any time the plate drops for overhead position partners must stop progress and trade holding plate.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
With a Partner Perform For Time:

  • 800m Overhead Plate Run 45/25
  • 70 KB Swings 55/35
  • 600m Overhead Plate Run
  • 50 Slam Balls 30/20
  • 400m Overhead Plate Run
  • 30 MB Toe to Bar 14/10 (Medball must be held between feet)

* Only on partner may work at a time.  Partners will both run together, only one partner needs to run with plate held overhead.  Any time the plate drops for overhead position partners must stop progress and trade holding plate.  For the MB toe to Bar, MB must be held between the feet and touch the bar in the same fashion the athletes toe would.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
With a Partner Perform For Time:

  • 800m Overhead Plate Run 45/25
  • 70 KB Swings 70/55
  • 600m Overhead Plate Run
  • 50 Slam Balls 30/20
  • 400m Overhead Plate Run
  • 30 MB Toe to Bar 20/14 (Medball must be held between feet)

* Only on partner may work at a time.  Partners will both run together, only one partner needs to run with plate held overhead.  Any time the plate drops for overhead position partners must stop progress and trade holding plate.  For the MB toe to Bar, MB must be held between the feet and touch the bar in the same fashion the athletes toe would.

Additional:
  • 10 Minutes Mobility

Leave a Reply