Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Band Assisted CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) Skill: Ring MU MetCon: For time 5 Ring MU 10 KB One arm Push Press (each arm) 7 Ring MU 15 KB front Rack lunges (reps per each Leg) 9 Ring MU 20 KB swings A) Ask coach for scaling options- 12/8kg KB B) MU By ability/ 16/12kg C+D) 24/16kg E) Strict Ring MU- 32/24kg
WOD 11/1/18
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift 4*5*85% 5RM; +5*85% 5RM
D+E) Deadlift (T&G) 4*5*85% 5RM; +5*85% 5RM
(quality reps only!)
MetCon: 10 RFT
200m run
10 Unbroken Russian KB Swings
AHAP (by ability)
Olympic weightlifting WOD:
WOD 10/1/18
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press 4*5*85% 5RM; 5+*85% 5RM
D) Push Press 4*3*85% 3RM; 3+*85% 3RM
E) Push Jerk 4*2*85% 2RM; 2+*85% 2RM
MetCon: 5 RFT
10 Push Ups
20 Sit ups
30 Double unders
A) HRPU-Sit ups-SU
B) Plyo/HRPU Push ups-sit ups-DU
C,D,E) Clapping push ups- sit ups- DU
WOD 9/1/18
/in WOD /by Jake MillerStrength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Band Assisted CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
Skill: Ring MU
MetCon: For time
5 Ring MU
10 KB One arm Push Press (each arm)
7 Ring MU
15 KB front Rack lunges (reps per each Leg)
9 Ring MU
20 KB swings
A) Ask coach for scaling options- 12/8kg KB
B) MU By ability/ 16/12kg
C+D) 24/16kg
E) Strict Ring MU- 32/24kg
Olympic weightlifting WOD:
Endurance:
Endurance:
For time:
Run 1K
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Row 1K