Call Us: (720) 335-5591

Wednesday 141022

21
Oct

Wednesday 141022

Essentials

Strength/Skill:
Warm Up:
3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:
21-15-9 For Time:

  • DB Shoulder Press
  • Push Ups
  • Burpees

Skill:

WOD:
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • Headstand Hold x 10 Seconds
  • Wall Facing Handstand Hold x 30 Seconds
  • Split Squat Switch x 10

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Skill:

WOD:
21-15-9 For Time:

  • Handstand Push-Ups (Strict if you have them)
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 3 sets:

Immediately followed by…

A2) 5 sets: (Every 90 Seconds)

  • Split Jerk x 3 @ 65-75%

Focus on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

B) 4 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 – 8 reps @ 50%
  • Set 2 – 6 reps @ 60%
  • Set 3 – 4 reps @ 70%
  • Set 4 – 2 reps @ 80%

C) 8 Sets: (Every 90 Seconds)

Reset the barbell every time on the floor…do not perform these touch and go.

Skill:

WOD:
21-15-9 For Time:

  • Strict Handstand Push-Ups
  • Ring Dips
  • Burpees to Target 6″ Over Reach
Additional:
  • 10 Minutes Mobility

Leave a Reply