Strength: Barbell pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift 5*5*90% 5RM. C+D) Sumo Deadlift 6*2*90% 2RM MetCon: For time 21-15-9 reps of: SDHP Box Jumps A) Ask Coach For Specific options. B) 24/16kg KB- 60/50cm. C) 32/24kg-60/50cm D) 50/35kg-70/60cm
WOD 7/12/16
/in WOD /by Jake MillerStrength: Floor Press
A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90% 5 RM.
C+D) Floor Press 6*3*90% 3RM.
MetCon: 12min AMRAP
10 Toes 2 Bar
15 Ring dips
20 DU
WOD 6/12/16
/in WOD /by Jake MillerSkill: Turkish get ups
MetCon: In teams of 2 complete 30 min AMRAP:
6 Legless Rope Climbs
12 TGU (weights by ability)
WOD 5/12/16
/in WOD /by Jake MillerA) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM.
C+D) Sumo Deadlift 6*2*90% 2RM
MetCon: For time 21-15-9 reps of:
SDHP
Box Jumps
A) Ask Coach For Specific options.
B) 24/16kg KB- 60/50cm.
C) 32/24kg-60/50cm
D) 50/35kg-70/60cm