Skill Warm Up:DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Back Squat.4*5*85% 5RM; +5*85% 5RM C+D) Front Squat 4*5*85% 5RM; +5*85% 5RM MetCon: 3RFT 10 Overhead Squat 50 Double unders. A) G.Squats 16/12 kg-SU B) 30/20 kg- DU by ability. C) 42.5/30kg – Double inders D) 60/42.5kg- DU E) 60/42.5kg- 20 TU
Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: “Elizabeth” 21-15-9 reps of Cleans 60/42.5kg Ring Dips *Ask coach for mod
WOD 8/1/18
/in WOD /by Jake MillerSkill Warm Up: DU Practice
Strength: Squats
A) Back Squat 5*5*EW
B+C) Back Squat.4*5*85% 5RM; +5*85% 5RM
C+D) Front Squat 4*5*85% 5RM; +5*85% 5RM
MetCon: 3RFT
10 Overhead Squat
50 Double unders.
A) G.Squats 16/12 kg-SU
B) 30/20 kg- DU by ability.
C) 42.5/30kg – Double inders
D) 60/42.5kg- DU
E) 60/42.5kg- 20 TU
WOD 7/1/18
/in WOD /by Jake MillerStrength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
MetCon: “Elizabeth”
21-15-9 reps of
Cleans 60/42.5kg
Ring Dips
*Ask coach for mod
WOD 6/1/18
/in WOD /by Jake MillerStrength: Complete Missed Lift.
MetCon: “Angie”
Complete For time
100 Pull ups
100 Push ups
100 Sit Ups
100 Air Squats
*Ask coach for MOD options.