Call us: 720-289-5789
Call us Text us
Free 3 day pass
Call us: 720-289-5789
Call us Text us
Free 3 day pass

Tuesday 140218

Essentials

Strength/Skill:
Warm up:2 Sets:

  • Push Up x 4-6
  • Handstand Hold x 20-30 Seconds
  • Jump Squat x 5-7

Strength:

Skill:

  • Handstand Push Up

 
WOD:
6 Rds For Time:

  • 200m Run
  • 10 Handstand Push Up/Push Up
  • 30 Double Unders
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets:

  • Push Up x 4-6
  • Handstand Hold x 20-30 Seconds
  • Jump Squat x 5-7

Strength:

Skill:

  • Handstand Push Up
WOD:
6 Rds For Time:

  • 200m Run
  • 10 Handstand Push Up
  • 30 Double Unders
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:3 Sets NFT:

  • Handstand Walk x 25-40 Ft.
  • L-Sit x 45-60 seconds
  • 15′ Rope Climbs x 2-3

Strength:

A) 6 sets:

  • Hang Snatch + Snatch

Skill:
WOD:
A) AMRAP in 7 minutes:

  • 1 Muscle Up
  • 1 Squat Snatch 155/105
  • 2 Muscle Ups
  • 2 Squat Snatches
  • 3 Muscle Ups
  • 3 Squat Snatches
  • 4…4…5…5…

Rest 5 minutes then…

B) AMRAP in 7 minutes:

  • 200m Run
  • 15 Handstand Push Ups
  • 60 Double Unders
Additional:
  • 10 Minutes Mobility

Previous PostNext Post