Skill: KB American swings & DU Practice. MetCon: In Front of running clock perform 5 rounds for reps 1min ME Row (cal) 1min ME American Swings 24/16kg 1min ME Double unders 1min ME OH Lunge 25/15kg 1min ME Sit ups 1min Rest! ————– Olympic Weightlifting
Skill: T&G Deadlift (low back tightness vs. scary cat ) MetCon: 20min AMRAP 21 Air Squats 12 Deadlifts 400m Run A) Ask coach for scaling options. B) ¾ BW. C) 1.25 BW D) 1.5 BW Cashout: low back / glute & hams mobility drills.
WOD 22/2/17
/in WOD /by Jake MillerSkill: Handstand / Handstand push ups efficiency.
MetCon: “Marry” 20min AMRAP
5 HSPU
10 Pistols
15 Pull ups
*Ask coach for scaling options
WOD 21/2/17
/in WOD /by Jake MillerSkill: KB American swings & DU Practice.
MetCon: In Front of running clock perform 5 rounds for reps
1min ME Row (cal)
1min ME American Swings 24/16kg
1min ME Double unders
1min ME OH Lunge 25/15kg
1min ME Sit ups
1min Rest!
————–
Olympic Weightlifting
Snatch (no straps!)2x3x70% 3x3x80% 2x2x90%
Clean & jerk 2×2+2×70% 2×2+1×80% 2×1+1×90%
Snatch pull 4x4x100%
Back squat 3x3x75% 3x2x85%
WOD 20/2/17
/in WOD /by Jake MillerSkill: T&G Deadlift (low back tightness vs. scary cat )
MetCon: 20min AMRAP
21 Air Squats
12 Deadlifts
400m Run
A) Ask coach for scaling options.
B) ¾ BW.
C) 1.25 BW
D) 1.5 BW
Cashout: low back / glute & hams mobility drills.