(deloading week, work on technical aspects, ask coach for specific instructions) 3-3-3-3-3-3 MetCon: “Helen” 3 RFT 400m run 21 KB swings 24/16kg 12 Pull Ups *ask coach for scaling options
(deloading week, work on technical aspects, ask coach for specific instructions) 3-3-3-3-3-3 (tempo 4-2-1) MetCon: 10 min AMRAP. 5 Hang power cleans 7 S2OH 9 Burpees A) Ask coach for specific instructions. B) 30/20KG C) 45/30kg D) 60/42.5kg
WOD 5/1/17
/in WOD /by Jake MillerStrength: Tempo 4-2-1 Back Squats
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3
MetCon: “Helen”
3 RFT
400m run
21 KB swings 24/16kg
12 Pull Ups
*ask coach for scaling options
WOD 4/1/17
/in WOD /by Jake MillerStrength: Bench press
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3 (tempo 4-2-1)
MetCon: 10 min AMRAP.
5 Hang power cleans
7 S2OH
9 Burpees
A) Ask coach for specific instructions.
B) 30/20KG
C) 45/30kg
D) 60/42.5kg
WOD 3/1/17
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Strict Press establish 5RM.
D) Push Press establish 3RM
E) Push Jerk Establish 2RM.
MetCon: For Time
15 Shoulder 2 Overhead
10 Burpees OTB
20 SDHP
10 Burpees OTB
25 Ring Dips
10 Burpee OTB
20 SDHP
10 Burpees OTB
15 S2OH
A) Ask coach for specific instructions.
B) 30/20kg- Dips by ability
C+D) 42.5/30kg-Ring Dips
E) 50/35kg- Strict Ring Dips