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Thursday, August 25, 2017

24
Aug

Thursday, August 25, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 800m Run
  • 10 Burpee
  • 60 KB Swings
  • 10 Burpee
  • 40 Wall Ball
  • 10 Burpee
  • 20 Pull Ups
  • 10 Burpee
  • 100 ft. Plate Push
  • 10 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

Angie’s B-Day WOD:
For Time:

  • 800m Run
  • 10 Burpee
  • 60 KB Swings
  • 10 Burpee
  • 40 Wall Ball
  • 10 Burpee
  • 20 Pull Ups
  • 10 Burpee
  • 100 ft. Plate Push
  • 10 Burpee
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
Rotate through the following for 45 minutes resting as needed for form not fatigue focus

Accumulate 50x box handstand weight shifts

10x jump to hollow->glide->arch

10x jump to hollow->glide->arch->pull to hips

10x jump to hollow->glide->arch-> BMU
* if unable then try a spotter or 10x attempts

Accumulate 50x handstand weight facing wall

5 rounds
15s bar hollow body hang
15s rest
15s L sit (parallettes)
15s rest

Accumulate 50x handstand weight shifts perpendicular to wall

10 ring swings

10 low ring pull back transition drill

10 ring swings with pull to chest

10 late arch pull muscle ups

* if you don’t have RMU use spotter if available and practice. If no spotter available practice the above three drills again

Additional:
  • 10 Minutes Mobility

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