Skill Warm Up: DU Practice Strength: Squats A) Back Squat 5*5*EW B+C) Establish 5RM Back Squat. C+D) Establish 5RM Front Squat. MetCon: 21-15-9 reps of One arm OH KB Lunges (Repsx2) Double unders A) Lunges by ability- SU B) 12/8kg-DU By ability C) 16/10kg-DU D+E) 24/16kg-UNBROKEN DU
Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: 5 RFT 10 Push ups 15 Wall Balls 20 Sit Ups A) HRPU-20/12lb B) HRPU-20/12lb-0/5kg weighted sit ups C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups. D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.
WOD 2/1/18
/in WOD /by Jake MillerSkill: “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: 16min AMRAP
7 False Grip ring Pull ups
9 KB Swings AHAP (has to be done unbroken)
Olympic weightlifting WOD:
Endurance:
“Whitten“
Five rounds for time of:
22 Kettlebell swings, (32/24)
22 Box jump, (60/50)
Run 400 meters
22 Burpees
22 Wall ball shots, (20/14)
WOD 1/1/18
/in WOD /by Jake MillerHAPPY NEW YEAR!!!
Skill Warm Up:
DU Practice
Strength: Squats
A) Back Squat 5*5*EW
B+C) Establish 5RM Back Squat.
C+D) Establish 5RM Front Squat.
MetCon: 21-15-9 reps of
One arm OH KB Lunges (Repsx2)
Double unders
A) Lunges by ability- SU
B) 12/8kg-DU By ability
C) 16/10kg-DU
D+E) 24/16kg-UNBROKEN DU
WOD 31/12/17
/in WOD /by Maayan MoskowStrength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
MetCon: 5 RFT
10 Push ups
15 Wall Balls
20 Sit Ups
A) HRPU-20/12lb
B) HRPU-20/12lb-0/5kg weighted sit ups
C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups.
D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.