Call Us: (720) 335-5591

Saturday, February 4, 2017

4
Feb

Saturday, February 4, 2017

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 40 Medball Sit Up Tosses
  • 40 Pull Ups
  • 40 DB Clean
  • 40 DB Shoulder to Overhead
  • 40 Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 50 Medball Sit Up Tosses
  • 50 Pull Ups
  • 50 DB Clean
  • 50 DB Shoulder to Overhead
  • 50 Pull Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
With a Partner Complete For Time:

  • 60 Medball Toe to Bar
  • 40 Ring Muscle Up
  • 50 DB Ground to Shoulder 50/35
  • 60 DB Split Jerk Alternating Feet
  • 80 Pull Ups
Additional:
  • Accumulate 20x complex alternating KTE -> kipping pull up (so 40 total reps: 20 KTE and 20 PU)
  • Rest 1-2 minutes then start grinding out
  • Accumulate 20x complex alternating kipping TTB -> kipping CTB pull up (so 40 total reps: 20 TTB and 20 CTB PU)
  • Rest 1-2 minutes then start grinding out…
  • Accumulate 50 HSPU

 

Leave a Reply