Call Us: (720) 335-5591

Thursday, June 22, 2017

22
Jun

Thursday, June 22, 2017

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 8 Sets: (Tabata 20 Seconds on/10 Seconds Rest)

  • Row For Calories

Rest 1 Minute

B) For Time:

  • 100 yard Shuttle Slamball Bear Crawl Push (Every 10 yards perform 5 burpee)
  • 200 yard Shuttle Run w/Slamball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
A) 8 Sets: (Tabata 20 Seconds on/10 Seconds Rest)

  • Row For Calories

Rest 1 Minute

B) For Time:

  • 100 yard Shuttle Slamball Bear Crawl Push (Every 10 yards perform 5 burpee)
  • 200 yard Shuttle Run w/Slamball
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
3-5 round EMOM

1) Handstand walk 20 feet (focus on tight body form)*
2) 3-6 kipping muscle ups. Try hollow body technique and try to keep feet together (sock between feet)**
3) rest
4) 20 lunge to ½ handstand weight transfers
5) 14x (7 reps each) alternating kipping pull up- butterfly pull up
6) rest
7)15 back to front ring dips (each dip press out = 1 rep)
8) 3x arch:hollow progressively bigger to TTB over 5 swings
* Scale handstand walks with handstand weight shifts on wall (https://vimeo.com/181500923/3620929fc6) – Left + right = 1 foot
** Scale muscle ups with 6 swinging ring hollow body pull ups and 6 low ring transition pull back drills
*** Scale with 12 ring support swings and 12 bottom of dip swings

Additional:
  • 10 Minutes Mobility

 

Leave a Reply