Call Us: (720) 335-5591

Saturday, July 30, 2016

30
Jul

Saturday, July 30, 2016

Essentials

Strength/Skill:
Warm Up:

  • Junkyard Dog

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 200m Run
  • Max Rep Single Arm DB Snatch
  • 200m Run
  • Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Junkyard Dog

Strength:

4 Sets:

  • 1 Shoulder Press + 2 Push Press + 3 Push Jerk
  • Bent Over DB Row x 6-8

Skill:

WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 200m Run
  • Max Rep Single Arm DB Snatch 55/40
  • 200m Run
  • Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.

Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Junkyard Dog

Strength:

A) 7 Sets: (Every 90 Seconds)

  • Build to 1RM Jerk

B) 5 Sets:

  • Build to 5RM Shoulder Press

Skill:

WOD:
With a Partner Perform AMRAP in 12 Minutes:

  • 200m Run
  • Max Rep Single Arm DB Snatch 70/50
  • 200m Run
  • Max Rep Toe to Bar

*Partner runs and is the time keep for the athlete performing max reps.  Each athlete will perform DB Snatch, then both will perform toe to bar.

Additional:
Mobility

Leave a Reply