Call Us: (720) 335-5591

Wednesday 140924

23
Sep

Wednesday 140924

Happy Birthday Lance!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Hang Power Clean + Power Clean + Front Squat

Skill:

WOD:
For Time:

  • 30 Pull Ups
  • 20 MB Clean
  • 15 Deadlifts
  • 20 MB Clean
  • 30 Pull Up
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

  • Back Squat x 5 @ 83-85%

B) 6 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Build over the course of the 6 sets.

Skill:

WOD:
For Time:

  • 40 Pull Ups (Perform Chest to Bar if you have them)
  • 30 MB Clean
  • 20 Deadlifts 245/165
  • 30 MB Clean
  • 40 Pull Up
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (Every 2 Minutes)

Front Squat

  • Set 1 – 2 reps @ 75%
  • Set 2 – 2 reps @ 80%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 1 rep @ 90%
  • Set 5 – 1 rep @ 92-95%
  • Set 6 – 1 rep @ 95-98%

B) 8 Sets: (Every 90 Seconds)

  • Power Clean + Front Squat + Clean

Build over the course of the 8 sets.

Skill:

Lance’s B-Day WOD
For Time:

  • 40 Chest to Bar Pull Ups
  • 30 Handstand Push Ups
  • 20 Snatches 145/100
  • 30 Handstand Push Ups
  • 40 Chest to Bar Pull Ups
Additional:
  • 10 Minutes Mobility

Leave a Reply