Call Us: (720) 335-5591

Saturday, December 3, 2016

3
Dec

Saturday, December 3, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete 10 Rds For Time:

  • 5 Push Jerk @65-70% of 1RM Clean and Jerk (Take From Rack)
  • 20 yard sled Push
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

 

Skill:

WOD:
With a Partner Complete 10 Rds For Time:

  • 5 Push Jerk @65-70% of 1RM Clean and Jerk (Take From Rack)
  • 20 yard sled Push
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Snatch x 3 @50% (Deload, focus on technique and speed)

B) 5 Sets: (Every 90 Seconds)

  • Clean¬†and Jerk x 3 @50% (Deload, focus on technique and speed)

Skill:

WOD:
A) With a Partner Complete 10 Rds For Time:

  • 7-10 Strict Handstand Push Ups
  • 20 yard sled Push

*Partners Alternate full rounds.

B) EMOM x 10 Minutes:

  • Odd Minute = 15-18/10-15 Calorie Row
  • Even Minute = 5 Close Grip Bench @70-80% of 1RM Bench
Additional:
  • Mobility

 

Leave a Reply