WOD 5/1/18 January 4, 2018/in WOD /by Jake MillerWarm up: 5min Double unders practice. Skill: “False Grip” Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM 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) 5) One arm chinup 5xMax per side MetCon: “Strongman MOD Jackie” 400m Suitcase carry (200m L+200m R) 24/16kg 50 One Kb Overhead squats 24/16kg 30 FG ring Pull ups (MOD to: FG ring rows/Ring MU/BMU) Endurance: “Hidalgo“ For time: Run 2 miles Rest 2 minutes 20 Squat cleans (60/42.5) 20 Box jump, (60/50) 20 OH lunge steps with 20/15kg over 20 Box jump, (60/50) 20 Squat clean (60/42.5) Rest 2 minutes Run 2 miles /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-04 21:00:152018-01-01 20:05:51WOD 5/1/18
WOD 4/1/18 January 3, 2018/in WOD /by Jake MillerStrength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift Establish 5RM. D+E) Establish 5RM T&G Deadlift (Quality reps only!) MetCon: In Front Of running Clock 4min AMRAP 5 Power Cleans 9 Over The Box jumps (Steps permitted for: A,B) – 2 minutes rest 3min AMRAP 4 Power Cleans 7 Over the box Jumps – 90 seconds rest. 2min AMRAP 3 Power Cleans 5 Over The box jumps -1min Rest. 1min AMRAP 1 Power Clean 3 Over the box jumps. Rx’d: ¾ BW clean, 60/50 cm Box *(Scale Down by ability, ½ BW, ⅓ BW, KB SWING AHAP) Olympic weightlifting: Snatch 20 min to find 3RM TNG snatch Hang clean 4x3x75% | 3x3x85% Jerk from racks 6x3x80% Good morning 5x5x~3RM snatch Tempo Backsquat 4(dec)-3(pause)-1(asc) 6x3x 75-85% by feel /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-03 21:00:582017-12-30 17:54:09WOD 4/1/18
WOD 3/1/18 January 2, 2018/in WOD /by Jake MillerStrength: Overhead Press A) Shoulder Press 5*5*EW B+C) Shoulder Press establish 5RM. D) Push Press establish 3RM E) Push Jerk Establish 2RM. MetCon: For Time 15 Shoulder 2 Ovhead 10 Burpees OTB 20 SDLHP 10 Burpees OTB 25 Ring Dips 10 Burpee OTB 20 SDLHP 10 Burpees OTB 15 S2OH A) Ask coach for specific instructions. B) 30/20kg- Dips by ability C+D) 42.5/30kg-Ring Dips E) 50/35kg- Strict Ring Dips /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2018-01-02 21:00:512017-12-30 18:00:21WOD 3/1/18
Scroll to top
WOD 5/1/18
/in WOD /by Jake MillerWarm up: 5min Double unders practice.
Skill: “False Grip”
Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM 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)
5) One arm chinup 5xMax per side
MetCon: “Strongman MOD Jackie”
400m Suitcase carry (200m L+200m R) 24/16kg
50 One Kb Overhead squats 24/16kg
30 FG ring Pull ups (MOD to: FG ring rows/Ring MU/BMU)
Endurance:
“Hidalgo“
For time:
Run 2 miles
Rest 2 minutes
20 Squat cleans (60/42.5)
20 Box jump, (60/50)
20 OH lunge steps with 20/15kg over
20 Box jump, (60/50)
20 Squat clean (60/42.5)
Rest 2 minutes
Run 2 miles
WOD 4/1/18
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift Establish 5RM.
D+E) Establish 5RM T&G Deadlift (Quality reps only!)
MetCon: In Front Of running Clock
4min AMRAP
5 Power Cleans
9 Over The Box jumps (Steps permitted for: A,B)
– 2 minutes rest
3min AMRAP
4 Power Cleans
7 Over the box Jumps
– 90 seconds rest.
2min AMRAP
3 Power Cleans
5 Over The box jumps
-1min Rest.
1min AMRAP
1 Power Clean
3 Over the box jumps.
Rx’d: ¾ BW clean, 60/50 cm Box
*(Scale Down by ability, ½ BW, ⅓ BW, KB SWING AHAP)
Olympic weightlifting:
WOD 3/1/18
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Ovhead
10 Burpees OTB
20 SDLHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDLHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips