Strength: (By ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU) MetCon: 10 min AMRAP 3 Clean & jerks 6 RMU 9 Box Jumps A) Ask coach for specific instructions. B) 40/25kg- Pull ups by ability/ 60/50cm C) 50/35kg- Muscle ups by ability- 70/60cm D) 80/45kg-RMU-70/60cm
Skill: L-sit+ Overhead mobility drills. MetCon: 10 RFT 200m run 20 DU 15 KB swings 10 OH Lunges A) Ask coach for specific instructions B) DU by ability- 16/12kg swings- 15/10kg bumper plate C) 24/16kg KB- 25/15kg plate D) Unbroken DU/ 24/16kg american swings/ Alt. pistols.
Strength: Barbell Pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM C-D) Deadlift 6*3*90% 3RM. Skill:Snatch Practice MetCon: 15-10-5 reps of Snatch Pull ups Burpee OTB A) Ask coach for specific instructions. B) 30/20kg- Pull ups by ability C) 45/30kg- Pull ups D) 70/42.5kg- C2B Pull ups
WOD 23/11/16
/in WOD /by Jake MillerStrength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
MetCon: 10 min AMRAP
3 Clean & jerks
6 RMU
9 Box Jumps
A) Ask coach for specific instructions.
B) 40/25kg- Pull ups by ability/ 60/50cm
C) 50/35kg- Muscle ups by ability- 70/60cm
D) 80/45kg-RMU-70/60cm
WOD 22/11/16
/in WOD /by Jake MillerSkill: L-sit+ Overhead mobility drills.
MetCon: 10 RFT
200m run
20 DU
15 KB swings
10 OH Lunges
A) Ask coach for specific instructions
B) DU by ability- 16/12kg swings- 15/10kg bumper plate
C) 24/16kg KB- 25/15kg plate
D) Unbroken DU/ 24/16kg american swings/ Alt. pistols.
WOD 21/11/16
/in WOD /by Jake MillerStrength: Barbell Pull – Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM
C-D) Deadlift 6*3*90% 3RM.
Skill: Snatch Practice
MetCon: 15-10-5 reps of
Snatch
Pull ups
Burpee OTB
A) Ask coach for specific instructions.
B) 30/20kg- Pull ups by ability
C) 45/30kg- Pull ups
D) 70/42.5kg- C2B Pull ups