Strength: Babell Pull A) Deadlift 5*5 with weight from elements. B) Deadlift establish 5RM C+D) Clean establish 1RM. MetCon: 15-12-9-12-15 reps of Thrusters Burpeebox jumps A) Ask coach for specific instructions. B) 30/20kg – 60/50cm C) 45/30kg – 60/50cm D) 50/35kg – 70/60cm
Strength: Dips (by ability) 1) Bench Dips 4*Max reps 2) Bar dips 4*4-10 3) Ring Dips 4*4-10 Skill:SU/DU/TU Practice Partner MetCon: 20min AMRAP 5 Strict HandStand Push ups 10 Triple Unders *While P1 is doing the complex, P2 is running 400m. When P2 finishes the run, he starts the complex where P1 Stopped, and P1 goes to run. *Ask coach for scaling options.
WOD 23/1/17
/in WOD /by Jake MillerStrength: Babell Pull
A) Deadlift 5*5 with weight from elements.
B) Deadlift establish 5RM
C+D) Clean establish 1RM.
MetCon: 15-12-9-12-15 reps of
Thrusters
Burpee box jumps
A) Ask coach for specific instructions.
B) 30/20kg – 60/50cm
C) 45/30kg – 60/50cm
D) 50/35kg – 70/60cm
WOD 22/1/17
/in WOD /by Jake Miller1) Bench Dips 4*Max reps
2) Bar dips 4*4-10
3) Ring Dips 4*4-10
Skill: SU/DU/TU Practice
Partner MetCon: 20min AMRAP
5 Strict HandStand Push ups
10 Triple Unders
*While P1 is doing the complex, P2 is running 400m. When P2 finishes the run, he starts the complex where P1 Stopped, and P1 goes to run.
*Ask coach for scaling options.
WOD 20/1/17
/in WOD /by Jake MillerSkill: Double Unders
MetCon: “Flight Simulator”
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
*You must stop between sets. You cannot jump single-unders between sets. Time cap is 25 minutes.
Cashout: By coach prescription.