WOD

Skill: Overhead Squat Mobility Drills.

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: 15-10-5 reps of
KB Overhead squat L
One Arm Push ups L
KB Overhead squat R
One arm push ups R

A) Ask coach for specific Instructions
B) 12/8kg- Push ups by ability
C) 16/10kg- Push ups by ability.
D) 20/12kg – Push ups Rx’d.

Skill: Box Jump, by coach instructions establish max hight on box jump

Strength:

Back Squat:

Establish 5RM Back Squat

MetCon: 21-15-9 reps of
Deadlift
Box Jumps

A) Russian Kb Swing (16/12kg)- box jumps by ability.
B) 60/35kg-60/50cm
C) 100/55kg-60/50cm
D) 2013 Regional event standarts 140/92.5kg DL/ -70/60 cm.

Skill: By coach Prescription

MetCon: “Filthy Fiftty”.
For Time

50 Box Jumps (60/50 cm)

50 Jumping Pull-Ups

50 Kettlebell Swings (16/12kg)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (20/15kg)

50 Back Extensions

50 Wall Balls (20/14 lbs)

50 Burpees

50 Double-Unders

Strength (by ability: try not to use racks, hang clean the bar to your shoulders)


A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM

C+D) 8*3*60-80%%  3RM Weghted ring dips.

MetCon: In front of running clock complete 3 rounds for reps of

1min row (cal)
1min HRPU
1min DU
1min Sit ups
*1min rest

*Ask coach for scaling options