Call Us: (720) 335-5591

Wednesday 141210

9
Dec

Wednesday 141210

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Parts x 8-10

Skill:

WOD:
3 Rds For Time:

  • 7 Deadlift
  • 14 Sit Ups
  • 21 DB Step Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Pendlay Row x 6-8

Skill:

WOD:
3 Rds For Time:

  • 7 Deadlift 315/215
  • 14 Weighted Sit Up
  • 21 DB Step Ups 20″/16″
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

B) 6 Sets: (Every 2 minutes)

Deadlift

  • Set 1 – 8 reps @ 55%
  • Set 2 – 6 reps @ 65%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 2 reps @ 92%
  • Set 6 – 2 reps @ 98%

C) 3 Sets: (Every 2 minutes)

  • Deadlift x 3 @ 70%
  • Band Pull a Parts x 8

Skill:

WOD:
6 Sets Each: (EMOM)

  • Minute 1 – 5 Strict Weighted Pull Ups + 5 Pull Ups (use as much weight as you think you can handle and note the load used
  • Minute 2 – 6-8 DB Burpee Box Step Ups 55/35
  • Minute 3 – 20 Double Unders + 10 Thrusters 75/55
Additional:
  • 10 Minutes Mobility

Leave a Reply