Call Us: (720) 335-5591

Wednesday, January 21, 2015

20
Jan

Wednesday, January 21, 2015

Mike Potter's photo.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Deadlift x 2 (build over the 6 Sets to a Heavy but NOT MAX DOUBLE)

Skill:

Mike’s B-Day WOD:
AMRAP in 10 Minutes: (Top Every 2 Minutes Perform 10 KB Swings, 5 total sets)

  • 30 Double Unders (x2 Singles)
  • 10 Push Ups
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

  • Deadlift x 2 (build over the 6 Sets to a Heavy but NOT MAX DOUBLE)

Skill:

Mike’s B-Day WOD:
AMRAP in 10 Minutes: (Top Every 2 Minutes Perform 5 Deadlifts at 65% of 1 RM, 5 total sets)

  • 30 Double Unders
  • 10 Push Ups
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 6 Sets: (EMOM)

  • Snatch with 3 second hold x 1 @ 70-75%

*Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

B) 5 Sets:

  • Snatch Grip Deadlift x 2 (Build over the 5 Sets to heavy double)

C) 3 Sets: (Optional Perform After WOD)

Skill:

WOD:
AMRAP in 10 Minutes: (Top Every 2 Minutes Perform 5 Deadlifts at 65% of 1 RM, 5 total sets)

  • 30 Double Unders
  • 10/7 Handstand Push Ups
  • 1 Rope Climb
Additional:
  • 10 Minutes Mobility

Leave a Reply