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Wednesday, August 2, 2017

2
Aug

Wednesday, August 2, 2017

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets:

  • Deadlift x 5

*Increase 10 LBs from 2 weeks ago.

Skill:

WOD:
3 Sets Each For Time:

  • 3 Tire Flip or Supinated Grip Deadlift
  • 20 Wall Ball
  • 400m Run

Rest 3 Minutes

Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2 Minutes)

Deadlift

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 5+ Reps @ 85%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:
3 Sets Each For Time:

  • 5 Tire Flip or Supinated Grip Deadlift
  • 25 Wall Ball
  • 400m Run

Rest 3 Minutes

Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 1 Set:

  • DB Hip Extension + DB Row x 30
  • 75ft backward seated sled push

B) 3 Sets:

  • 30 Calorie Row
  • 30 Calorie Bike
  • Rest 3 Minutes

Skill:

WOD:
 3 Sets Each For Time:

  • 5 Tire Flips
  • 10 Back Squat @70%
  • 12 Axle Clean and Jerk @75% of BW

Rest 4 Minutes

*Treat each set as all out efforts, NO PACING.  Goal to keep back squats unbroken

Additional:
  • Mobility

 

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