Call Us: (720) 335-5591

Tuesday, December 6, 2016

5
Dec

Tuesday, December 6, 2016

Essentials

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 For Time:

  • 10-8-6-4-2 Clean & Jerk
  • Perform 2 Rds of 3 Pull Ups, 6 Push Ups, 9 Squats between sets.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
 For Time:

  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
  • 10 Clean and Jerk 115/75
  • 1 Round of Cindy
  • 8 Clean and Jerk
  • 1 Round of Nate (2 Muscle Up, 4 Handstand Push Ups, 8 KB Swings)
  • 6 Clean and Jerk
  • 1 Round of Nate
  • 4 Clean and Jerk
  • 1 Round of Mary (5 Handstand Push Ups, 10 Pistols, 15 Pull Ups)
  • 2 Clean and Jerk
  • 1 Round of Mary
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Lying Side Lateral Raise x 10 ea.
  • Single Leg DB/KB RDL x 12-15 ea.
  • Deep Air Squat to Box Jump x 5

Strength:

Skill:

WOD:
For Time:

  • 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
  • 10 Clean and Jerk 135/95
  • 1 Round of Cindy
  • 8 Clean and Jerk
  • 1 Round of Nate (2 Muscle Up, 4 Handstand Push Ups, 8 KB Swings)
  • 6 Clean and Jerk
  • 1 Round of Nate
  • 4 Clean and Jerk
  • 1 Round of Mary (5 Handstand Push Ups, 10 Pistols, 15 Pull Ups)
  • 2 Clean and Jerk
  • 1 Round of Mary
Additional:
  • Mobility

 

Leave a Reply