Call Us: (720) 335-5591

Tuesday, October 4, 2016

3
Oct

Tuesday, October 4, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor)

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Strict Pull Ups
  • 15 Wall Balls

Rest 2 Minutes

AMRAP in 5 Minutes

  • 10 Pull Ups
  • 10 Slam Balls
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Snatch Complex
  • Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)
  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:
AMRAP in 5 Minutes:

  • 5 Strict Pull Ups
  • 15 Wall Balls

Rest 2 Minutes

AMRAP in 5 Minutes

  • 10 Pull Ups
  • 10 Slam Balls
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Reverse V-Up x 20
  • Side Lying Side Raise x 10 (4 count lower)
  • Reverse Lunge w/reach on slider x 6 ea.
  • Overhead Medball Toss x 5

Strength:

A) 5 Sets:

  • 3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets
B) 5 Sets:

  • 3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:
A) AMRAP in 5 Minutes:

  • 15 Chest to Bar Pull Ups
  • 15 Thrusters 45/35

Rest 2 Minutes

B) AMRAP in 5 Minutes:

  • 12 Pull Ups
  • 12 Thrusters 75/55

Rest 2 Minutes

C) AMRAP in 5 Minutes:

  • 9 Strict Pull Ups
  • 9 Thrusters 105/75
Additional:
A) 5 Sets: (EMOM)
  • 2 Rope Climbs + 10 Foot HS Walk

B) 5 Sets: (EMOM)

  • 1 Rope Climb + 20 Foot HS Walk

Leave a Reply