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Wednesday, October 12, 2016

11
Oct

Wednesday, October 12, 2016

Essentials

Strength/Skill:
Warm Up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Bar Taps x 8
  • Kneeling PVC Banded Straight Arm Pull Downs x 8
  • Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 14 Minutes:

  • 72 Double Unders
  • 24 Wall Ball
  • 9 Strict Pull Ups
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Bar Taps x 8
  • Kneeling PVC Banded Straight Arm Pull Downs x 8
  • Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

A)  5 Sets:

  • Split Jerk x 3

Skill:

WOD:
AMRAP in 14 Minutes:

  • 100 Double Unders
  • 36 Wall Ball
  • 9 Bar Muscle Ups
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:

  • Couch Stretch 1 Minute each
  • Jump Rope x 1 Minute
  • Side Plank Hold on Forearms x 30 Seconds Each
  • Prone Isometric YTW Hold x 20 seconds ea.
  • Bar Taps x 8
  • Kneeling PVC Banded Straight Arm Pull Downs x 8
  • Standing Broad Jump Triple Jump x 5

Strength:

Perform After WOD

A) 2 Sets:

  • Single Arm Overhead Carry x 80 yards (AHAP)

B) 2 Sets:

  • Isometric Inverted Barbell Hold x 20 Seconds
  • Inverted Barbell Row x Max Reps

C) 3 Sets:

  • 2″ off floor push ups x Max Reps (Chest does not touch floor, rest 60 seconds between sets)

Skill:

WOD:
AMRAP in 14 Minutes:

  • 100 Double Unders
  • 36 Wall Ball
  • 9 Bar Muscle Ups
Additional:
  • Mobility

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