Call Us: (720) 335-5591

Wednesday 140226

25
Feb

Wednesday 140226

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • YTW x 10 ea.
  • Triple Threat x 10 ea.

Strength:

4 Sets: (Every 90 Seconds)

  • Wt. Push Up x 5 @20X1
  • Strict Knee to Elbow x 8-10

Skill:

Kyra’s B-Day WOD:
3 Rds For Max Reps

  • 1 Minute Wall Ball
  • 1 Minute Box Jump Overs
  • 1 Minute Power Man Makers
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • YTW x 10 ea.
  • Triple Threat x 10 ea.

Strength:

4 Sets: (Every 90 Seconds)

  • Wt. Push Up x 5 @20X1
  • Strict Knee to Elbow x 8-10

Skill:

Kyra’s B-Day WOD:
3 Rds For Max Reps

  • 1 Minute Wall Ball
  • 1 Minute Box Jump Overs
  • 1 Minute Power Man Makers
  • 1 Minute Rest
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:

6 Sets Each: (EMOM)

  • Odd = 15-20 Calorie Row
  • Even = 12-15 Burpees

Strength:

A) 8 Sets: (EMOM)

  • Snatch x 1.1 @ 80% of 1-RM (rest 10 seconds between singles)

B) 4 Sets: (Every 90 Seconds)

  • Halting Snatch Deadlift + Snatch Pull @ 95-100%

C) 3 Sets:

  • Wt. Hip Extension x 8 @ 4022
  • Rest 60 seconds
  • Ring Dips x 15-20
  • Rest 60 seconds

Skill:

WOD:
Additional:
2 Sets:

  • YTW x 10 ea
  • Triple Threat x 10 ea.
  • FLR x 45-60 seconds

Leave a Reply