Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
WOD 12/2/17
/in WOD /by Jake MillerTechnique: Kipping HSPU
MetCon: 10 min AMRAP
6 HSPU
9 SDLHP 42.5/30kg
12 Facing the bar burpees
*Ask coach for scaling options.
WOD 10/2/17
/in WOD /by Jake MillerSkill: Kipping/Butterfly Pull ups
MetCon: “Tabata This”
For Lowest Reps in 24 minutes
Tabata Row
1 Minute Rest
Tabata Air Squat
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Push-Ups
1 Minute Rest
Tabata Sit-ups
WOD 9/2/17
/in WOD /by Jake MillerSkill: Clean & Push press
MetCon: “Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push press
1 Back Squat
1 Push press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
*Ask Coach for scaling options
Olympic Weightlifting
E2MOM 16 3TNG squat clean @ 60-70%
6x5x50-60% TNG pushpress
Snatch pull 3x3x95% 3x3x105%
Backsquat 6x3x80%