Call Us: (720) 335-5591

Wednesday, October 7, 2015

7
Oct

Wednesday, October 7, 2015

Reminder:

  • Double Under clinic Thursday at 5pm.  Must have strict and kipping pull ups, clinic will last 30-45 minutes. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (EMOM)

  • High Hang Snatch + Snatch (Warm Up to WOD Weight)

Skill:

WOD:
A) For Time: (8 Minute Cap)

  • 20 Deadlift
  • 15 Front Squat
  • 15 Overhead Squat

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

  • 7 Pull Up
  • 5 Bench Press

*Partners Alternate Rounds

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (EMOM)

  • High Hang Snatch + Snatch (Warm Up to WOD Weight)

Skill:

Adam L’s B-Day WOD:
A) For Time: (8 Minute Cap)

  • 20 Deadlift 245/165
  • 20 Front Squat 155/105
  • 20 Squat Snatch 115/80

*Use 1 Bar

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

  • 7 Pull Up
  • 5 Bench Press (Choose wt.)

*Partners Alternate Rounds

Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Front Squat x 3 @70% of 1 RM

*Goal to increase at least 5-10# each week.

Perform After WOD

B) 4 Sets: (EMOM)

  • Power Clean x 3 @70% of 1RM Clean & Jerk

*Goal to increase at least 5-10# each week.

C) 3 Sets

  • Single Arm DB Row x 10 ea.
  • Wt. Dip x 6-8
  • Wt. Ring Push Up x 8-10

Skill:

WOD:
A) For Time: (8 Minute Cap)

  • 20 Deadlift 275/185
  • 20 Front Squat 185/125
  • 20 Squat Snatch 135/95

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

  • 7 Pull Up
  • 5 Bench Press (choose wt.)

*Partners Alternate Rounds

Additional:
  • Mobility

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