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Wednesday 141217

16
Dec

Wednesday 141217

Happy B-Day Jimmy!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

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

Skill:

WOD:
For Time:

2 Rds

  • 10 Wall ball
  • 10 Sit-ups
  • 10 Box jump Overs
  • 10 Push-ups

2 Rds

  • 10 Pull-ups
  • 10 DB Step Ups
  • 10 KB swings
  • 10 DB Push press

2 Rds

  • 10 KB Sumo deadlift high pull
  • 10 Burpees
  • 10 sit-ups
  • 10 Walking Lunge

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Low Bar Box Squat x 5 @ 62-64% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Part x 10

Skill:

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 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 – 1 rep @ 90%
  • Set 6 – 1 rep @ 95%
  • Set 7 – 1 rep @ 101%
  • Set 8 – 1 rep @ 101-105%

Perform 10 Band Pull a Parts between Sets 1-3

Skill:

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • 10 Minutes Mobility

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