Strength: Bench Press A) 5*5 with 5RM weight. B) 5*5* 90%5 RM Bench Press. C+D) 6*3*90% 3RM Bench Press MetCon: 21-15-9 reps of Hang Power Snatch Double unders*2 A) Ask coach for specific instructions B) 30/20kg-DU by ability C) 40/30kg D) 50/35kg
Strength:Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90% 5RM
C+D) Combo deadlift: Sumo + conventional 8*2+2*85% Optional version DL 1RM (from last week) Metcon: For time 21-15-9 reps of Power Clean Overhead Squat Rx’d 50/37.5kg *Ask coach for scaling options.
WOD 21/12/16
/in WOD /by Jake MillerStrength: Bench Press
A) 5*5 with 5RM weight.
B) 5*5* 90%5 RM Bench Press.
C+D) 6*3*90% 3RM Bench Press
MetCon: 21-15-9 reps of
Hang Power Snatch
Double unders*2
A) Ask coach for specific instructions
B) 30/20kg-DU by ability
C) 40/30kg
D) 50/35kg
WOD 20/12/16
/in WOD /by Jake MillerSkill: By coach Prescription
MetCon: “Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run
WOD 19/12/16
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM
C+D) Combo deadlift: Sumo + conventional 8*2+2*85% Optional version DL 1RM (from last week)
Metcon:
For time 21-15-9 reps of
Power Clean
Overhead Squat
Rx’d 50/37.5kg
*Ask coach for scaling options.