Call Us: (720) 335-5591

Wednesday 140820

19
Aug

Wednesday 140820

William “the warrior” Lee

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

4 Sets: (Every 90 Seconds)

  • Bulgarian Squat x 6-8 ea.

Skill:

WOD:
5 For Time:

  • 20 Wall Ball
  • 10 ea. DB Renegade Rows
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 5 @75% of 1 RM

Skill:

WOD:
5 For Time:

  • 25 Wall Ball
  • 3 Rope Climbs
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Atomic Drops x 20
  • Seated MB Lateral Tosses x 15 ea.

Strength:

6 Sets: (Every 2:30)

Front Squat

  • *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%

Skill:

WOD
5 Rds For Time:

  • 25 Wall Ball
  • 5 Rope Climbs
Additional:
  • 10 Minutes Mobility

Leave a Reply