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Tuesday 140121

20
Jan

Tuesday 140121

Essentials

Strength/Skill:
Warm up:

  • 3 Minute Jump Rope

Strength:

3 Sets:

  • DB Bench Press x 6-8 @20X1
  • Supine Row x 8-10 @ 2111

Skill:

Mike’s B-Day WOD:
AMRAP in 15 Minutes

  • 1 Pull Up
  • 2 Hand Release Push Up
  • 3 Box Jump
  • 4 Wall Ball
  • 2 Pull Ups
  • 3 Hand Release Push Up
  • 4 Box Jumps
  • 5 Wall Ball
  • 3 Pull Ups
  • 4 Hand Release Push Ups
  • 5 Box Jumps
  • 6 Wall Ball
  • 4 Pull Ups
  • 5 Hand Release Push Ups
  • 6 Box Jumps
  • 7 Wall Ball
  • 5, 6, 7, 8……
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • 3 Minute Jump Rope

Strength:

3 Sets:

  • DB Bench Press x 6-8 @20X1
  • Supine Row x 8-10 @ 2111

Skill:

Mike’s B-Day WOD:
AMRAP in 15 Minutes

  • 1 Pull Up
  • 2 Hand Release Push Up
  • 3 Box Jump
  • 4 Wall Ball
  • 2 Pull Ups
  • 3 Hand Release Push Up
  • 4 Box Jumps
  • 5 Wall Ball
  • 3 Pull Ups
  • 4 Hand Release Push Ups
  • 5 Box Jumps
  • 6 Wall Ball
  • 4 Pull Ups
  • 5 Hand Release Push Ups
  • 6 Box Jumps
  • 7 Wall Ball
  • 5, 6, 7, 8……
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Kipping Handstand Push-Up x 10-12
  • Double-Unders x 40-50
  • Bar Muscle-Ups x 3-6

*For each of these movements, work on movement efficiency – make these as effortless as possible.

Strength:

A) 10 Sets: (EMOM)

  • Snatch x 1 @ 85%

Skill:

WOD:
For times:

A1) For time:

  • 500m Row
  • 25 Burpee Over Stick

When the clock reaches 6:00, complete:

A2) 3 Rds For Time:

  • 12 Push Press 135/95
  • 12 Toes to Bar

When the clock reaches 12:00, complete:

A3) 3 Rds For time:

  • 20 Steps Front-Racked Walking Lunges 135/95
  • 10 Box Jumps 30/24

When the clock reaches 18:00, complete:

A4) For time:

  • 500m Row
  • 25 Burpees Over Stick

(Try to match the A1 time)

B) For max reps:

  • 4 Minutes of Stationary Dips
Additional:
  • 10 Minutes Mobility

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