Call Us: (720) 335-5591

Tuesday, April 19, 2016

18
Apr

Tuesday, April 19, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) Establish max weight for 80-120 yard continuous 1 Arm Farmer’s Carry (use a dumbbell or kettlebell)

B) Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.

Skill:

WOD:
AMRAP in 9 Minutes:

  • 7 Hang Power Snatch 95/65
  • 14 Sit Up
  • 21 Double Unders
Additional:
  • 10 Minutes Mobility

Leave a Reply