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Saturday, January 16, 2016

16
Jan

Saturday, January 16, 2016

Reminder Sweat Class is at 9:45.

Essentials

Strength/Skill:
Warm Up:

  • Midline

Strength:

 

Skill:

WOD:
In Teams of 3 Perform AMRAP in 16 Minutes:

  • 30 Deadlift
  • 30 Calorie Row
  • 35 Deadlift
  • 30 Calorie Row
  • 40 Deadlift
  • 30 Calorie Row
  • 45 Deadlift
  • 30 Calorie Row
  • 50 Deadlift
  • 30 Calorie Row
  • AMRAP in Remaining Time Deadlift
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Midline

Strength:

Pull Up/Dip (Push Up) Complex

AMRAP in 8 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Supinated Grip Pull Up
  • 3-5 Dips (Push Up)

* Pull ups are to be performed strict, if unable to perform with as little assistance as possible.  If you’re unable to perform Dips please perform Push Ups.

Skill:

WOD:
In Teams of 3 Perform AMRAP in 16 Minutes:

  • 30 Deadlift 135/95
  • 30 Calorie Row
  • 35 Deadlift 185/125
  • 30 Calorie Row
  • 40 Deadlift 225/135
  • 30 Calorie Row
  • 45 Deadlift 275/155
  • 30 Calorie Row
  • 50 Deadlift 315/205
  • 30 Calorie Row
  • AMRAP in Remaining Time Deadlift 365/245
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Midline

Strength:

A) Pull Up/Dip (Push Up) Complex

AMRAP in 8 Minutes:

  • 3-5 Strict Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Wide Grip Pull Up
  • 3-5 Dips (Push Up)
  • 3-5 Narrow Grip Pull Up (Thumbs Touching)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Rt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Mixed Grip Pull Up (Lt. Hand Up)
  • 3-5 Dips (Push Up)
  • 3-5 Supinated Grip Pull Up
  • 3-5 Dips (Push Up)

* Pull ups are to be performed strict, if unable to perform with as little assistance as possible.  If you’re unable to perform Dips please perform Push Ups.

B) 3 Sets:

  • Backwards Sled Drag x 60 yrds (Moderate Weight)
  • GHD Sit Ups x 10-15

Skill:

WOD:
In Teams of 3 Perform AMRAP in 16 Minutes:

  • 30 Deadlift 135/95
  • 30 Calorie Row
  • 35 Deadlift 185/125
  • 30 Calorie Row
  • 40 Deadlift 225/135
  • 30 Calorie Row
  • 45 Deadlift 275/155
  • 30 Calorie Row
  • 50 Deadlift 315/205
  • 30 Calorie Row
  • AMRAP in Remaining Time Deadlift 365/245
Additional:
  • Mobility

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