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

Wednesday, April 13, 2016

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 12 Minutes:

  • Find 1 RM Clean and Jerk

B) 12 Minutes:

  • Find 1 RM Front Squat

C) Max Unbroken Pullups (any technique)

Skill:
WOD:
For Time:

  • 2K Row

Or

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm UP

Strength:

A) 12 Minutes:

  • Find 1 RM Clean and Jerk

B) 12 Minutes:

  • Find 1 RM Front Squat

C) Max Unbroken Pullups (any technique)

Skill:
WOD:
For Time:

  • 2K Row

Or

  • 1 Mile Run
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 12 Minutes:

  • Find 1 RM Clean and Jerk

B) 12 Minutes:

  • Find 1 RM Front Squat

C) Max Unbroken Pullups (any technique)

Skill:
WOD:
For Max Calories:

  • 10 minute AirDyne
Additional:
  • 10 Minutes Mobility
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