Skill:Turkish get up. MetCon: In teams of 2 perform 24 min AMRAP. 200m Farmer carry 32/24 kg 20 Turkish get ups (weights by ability) *Ask coach for scaling options
Strength: Barbell pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C+D) Sumo Deadlift establish 2 RM. MetCon: 15-10-5 reps of Power Cleans HSPU Box Jumps A) Ask coach for scaling options. B) 30/20kg- Pike Push ups (HSPU by ability)-60/50 cm C) 50/35kg-HSPU-60/50cm D) 70/42.5kg-Strict HSPU-70/60cm
WOD 30/11/16
/in WOD /by Jake MillerStrength: Floor Press
A) Floor press establish 5 RM.
B) Floor Press Establish 5 RM. (If done, perform 5*5*80% 5RM)
C+D) Floor Press establish 3RM. (If Done perform 6*3*80%3RM)
MetCon: 20min
AMRAP
400m run
Max reps unbroken S2OH
A) Ask coach for scaling options.
B) 30/20kg
C) 42.5/30kg
D) 60/40kg.
WOD 29/11/16
/in WOD /by Jake MillerSkill: Turkish get up.
MetCon: In teams of 2 perform 24 min AMRAP.
200m Farmer carry 32/24 kg
20 Turkish get ups (weights by ability)
*Ask coach for scaling options
WOD 28/11/16
/in WOD /by Jake MillerA) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C+D) Sumo Deadlift establish 2 RM.
MetCon: 15-10-5 reps of
Power Cleans
HSPU
Box Jumps
A) Ask coach for scaling options.
B) 30/20kg- Pike Push ups (HSPU by ability)-60/50 cm
C) 50/35kg-HSPU-60/50cm
D) 70/42.5kg-Strict HSPU-70/60cm