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Wednesday, May 18, 2016

17
May

Wednesday, May 18, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20 Seconds Arch Hold on Bar
  • 5 Strict Handstand Push Up
  • 20 Seconds Hollow Hold on Bar
  • 5 Strict Pull Ups + 5 Kipping Pull Ups
  • Ring Dip + 3 Seconds Support Hold At Top x 5
  • 30 Seconds Plank Hold
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

Perform After WOD

A) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
20 min AMRAP NOT FOR TIME.  THIS WORKOUT IS NOT SUPPOSED TO BE DIFFICULT.
  • 20 Seconds Arch Hold on Bar
  • 5 Strict Handstand Push Up
  • 20 Seconds Hollow Hold on Bar
  • 5 Strict Pull Ups + 5 Kipping Pull Ups
  • Ring Dip + 3 Seconds Support Hold At Top x 5
  • 30 Seconds Plank Hold
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets:

  • Chinese Snatch Pull (Panda Pull) + Hang Snatch @70%

B) Accumulate 2 Minutes: (Record Time/Sets)

  • Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.Under 4 but over 3 minutes last week – Keep the Weight

    Over 4 minutes – Decrease by 10% for every minute over

    Under 3 minutes – Increase by 10%

B) 3 Sets:

  • With 100% of the weight of your established 8-10RM 1 Arm High Pull – Perform 11 reps.

Skill:

WOD:
A) 5 Sets Each: (EMOM)
  • Odd = 30 Double Unders + 1-3 Muscle Ups
  • Even = 10 GHD Sit Up + 5 Handstand Push Ups

B) 2 Sets:

  • 1 minute Seated reverse shoulder stretch
  • 30 second arch hang on bar
  • 1 minute Puppy Dog Stretch
  • 30 second hollow hang on bar
  • 1 minute butterfly stretch stretch
  • 1 minute floor plank hold (Hollow)
  • 1 minute pancake stretch
Additional:
  • Mobility

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