Strength: Dips (by ability) 1) Bench Dips 4*Max reps 2) Bar dips 4*4-10 3) Ring Dips 4*4-10 (If more than 10 reps can be done unbroken in last set, scale up) MetCon: 27-21-15-9 reps of DU Overhead Squat A) Ask coach for specific instructions. B) DU by ability – 30/20kg squat. C) 42.5/30kg D) 50/35kg- Unbroken DU
WOD 16/1/17
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM
C+D) Snatch Pull 6*2*85% 2RM.
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5kg
HSPU
WOD 15/1/17
/in WOD /by Jake MillerStrength: Dips (by ability)
1) Bench Dips 4*Max reps
2) Bar dips 4*4-10
3) Ring Dips 4*4-10
(If more than 10 reps can be done unbroken in last set, scale up)
MetCon: 27-21-15-9 reps of
DU
Overhead Squat
A) Ask coach for specific instructions.
B) DU by ability – 30/20kg squat.
C) 42.5/30kg
D) 50/35kg- Unbroken DU
WOD 13/1/17
/in WOD /by Jake MillerSkill: Double Under Practice
MetCon: 10 Rounds for reps & quality
Max reps unbroken DU
200m Run