WOD 15/2/17 February 14, 2017/in WOD /by Jake MillerStrength: Strict press 10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure) Skill: Kipping Pull ups MetCon: “Nicole” 20 Minutes of: 400m run Max reps unbroken Pull ups /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-14 20:03:062017-02-09 17:05:43WOD 15/2/17
WOD 14/2/17 February 13, 2017/in WOD /by Jake MillerSkill: practice Wall balls efficiency, DU & RMU MetCon: OPEN 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups perform in 2 heats with one person working and the other judging. Olympic Weightlifting Find 1 RM squat clean (25 min) Push jerk 5x5x60% (TNG) Good morning 5x8x80-100% 1RM snatch Backsquat 6x3x80% /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-13 20:59:322017-02-09 17:02:55WOD 14/2/17
WOD 13/2/17 February 12, 2017/in WOD /by Jake MillerSkill: Hang power clean & push press MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang power clean 6 push press Rx’d: 70/47.5 kg *Ask coach for scaling options. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2017-02-12 20:57:132017-02-09 16:59:15WOD 13/2/17
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WOD 15/2/17
/in WOD /by Jake MillerStrength: Strict press
10 min E2MOM 5 reps (Start at 70% 5RM then add weight each set to failure)
Skill: Kipping Pull ups
MetCon: “Nicole”
20 Minutes of:
400m run
Max reps unbroken Pull ups
WOD 14/2/17
/in WOD /by Jake MillerSkill: practice Wall balls efficiency, DU & RMU
MetCon: OPEN 12.4
As Many Reps as Possible in 12 minutes
150 Wall Balls (20/14lbs)
90 Double-Unders
30 Muscle-Ups
perform in 2 heats with one person working and the other judging.
Olympic Weightlifting
Find 1 RM squat clean (25 min)
Push jerk 5x5x60% (TNG)
Good morning 5x8x80-100% 1RM snatch
Backsquat 6x3x80%
WOD 13/2/17
/in WOD /by Jake MillerSkill: Hang power clean & push press
MetCon: “D.T.”
5RFT
12 Deadlifts
9 Hang power clean
6 push press
Rx’d: 70/47.5 kg
*Ask coach for scaling options.