Call Us: (720) 335-5591

Tuesday 141104

3
Nov

Tuesday 141104

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2:30)

  • Thruster x 5
  • Band Pull a Parts x 8

Skill:

WOD:
Against a 15-minute running clock, complete the following:

at 0:00 on the Running Clock For time:(4 Minute Cap)

  • 35 Wall Ball Shots
  • 15-20 Pull Ups
  • 30-40 Sit Ups

at 5:00 on the Running Clock For time:(4 Minute Cap)

  • 30 Wall Ball Shots 20/14
  • 12-15 Pull Ups
  • 24-30 Sit Up

at 10:00 on the Running Clock For time:(4 Minute Cap)

  • 25 Wall Ball Shots
  • 10-14 Pull Ups
  • 20-24 Sit Ups

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A)  3 Sets: (Every 2 Minutes)

  • Pause Back Squat x 3 (Hold in the bottom for 3 seconds)

Must Increase 3-6% from last week.

B) 3 Sets: (Every 2 Minutes)

  • Thruster x 5 @ 62-64% of 1 RM Clean and Jerk
  • Band Pull a Parts x 8

Skill:

WOD:
Against a 15-minute running clock, complete the following:

at 0:00 on the Running Clock For time: (4 Minute Cap)

  • 50 Wall Ball Shots 20/14
  • 5 Rope Climbs

at 5:00 on the Running Clock For time: (4 Minute Cap)

  • 40 Wall Ball Shots 20/14
  • 4 Rope Climbs

at 10:00 on the Running Clock For time: (4 Minute Cap)

  • 30 Wall Ball Shots
  • 3 Rope Climbs

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 10 sets: (Every 90 Seconds)

Hang Clean + Clean

  • Sets 1-3 – 65-70%
  • Sets 4-6 – 70-75%
  • Sets 7-8 – 75-80%
  • Sets 9-10 – 80-85%

B) 7 Sets: (Every 2:30)

Front Squat (no prescribed tempo this week)

  • Set 1 – 4 reps @ 75-80%
  • Set 2 – 3 reps @ 80-85%
  • Set 3 – 2 reps @ 85-90%
  • Set 4 – 4 reps @ 80-85%
  • Set 5 – 3 reps @ 85-90%
  • Set 6 – 2 reps @ 90-95%
  • Set 7 – 6 reps @ 75-80%

Skill:

WOD:
Against a 15-minute running clock, complete the following:

at 0:00 on the Running Clock For time:(4 Minute Cap)

  • 50 Wall Ball Shots 20/14
  • 5 Rope Climbs

at 5:00 on the Running Clock For time:(4 Minute Cap)

  • 40 Wall Ball Shots 20/14
  • 4 Rope Climbs

at 10:00 on the Running Clock For time:(4 Minute Cap)

  • 30 Wall Ball Shots
  • 3 Rope Climbs
Additional:
  • 10 Minutes Mobility

Leave a Reply