Call Us: (720) 335-5591

Saturday, June 11, 2016

10
Jun

Saturday, June 11, 2016

Essentials

Strength/Skill:
Warm Up:

  • Game Time

Strength:

Skill:

WOD:
With a Partner Complete:

A) AMRAP in 8 Minutes

  • 7 Slam Ball
  • 5 Thruster
  • 7 Knee to Elbow

Rest 5 minutes

B) AMRAP in 8 Minutes

  • 5 Push Up
  • 7 Deadlift
  • 9 Box Jump Overs
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Game Time

Strength:

Skill:

WOD:
With a Partner Complete:

A) AMRAP in 8 Minutes

  • 3 Stone to Shoulder
  • 5 Thruster 115/75
  • 7 Knee to Elbow

Rest 5 minutes

B) AMRAP in 8 Minutes

  • 5 Handstand Push Up
  • 7 Deadlift
  • 9 Box Jump Overs
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Game Time

Strength:

A) 5 Sets: (EMOM)

  • Hang Power Snatch x 3 @75%

B) 5 Sets:

  • Speed Squat x 3 (Pause in bottom of squat for 1 count and explode up as fast as possible, speed should be very fast about .5 seconds from bottom to top)
  • Depth Jump + Broad Jump x 4

C) 4 Sets:

  • Speed Reverse Lunge x 3 ea.
  • Single Leg Box Jump x 4 ea.
  • Sliding Hamstring Curls x 5 (Focus on Speed)

Skill:

WOD:
With a Partner Complete:

A) AMRAP in 8 Minutes

  • 3 Stone to Shoulder
  • 5 Thruster 135/95
  • 7 Knee to Elbow

Rest 5 minutes

B) AMRAP in 8 Minutes

  • 5 Handstand Push Up
  • 7 Deadlift
  • 9 Box Jump Overs
Additional:
  • Mobility

Leave a Reply