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: For time 150 DU 100m Suitcase carry L 100m Suitcase carry R 50 Burpees A) SU/DU by ability- 12/8kg KB B) DU- 16/12kg KB C) DU- 24/16kg KB D) DU- 32 (or scale up to heavy dumbbell)/24kg KB
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
Strength: Barbell Pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5*5*90% 5RM C-D) Deadlift establish 3RM. Skill: Snatch MetCon: For time 9 Deadlift 7 Power Cleans 5 Power Snatches 7 Deadlifts 5 Power Cleans 3 Power Snatches 5 Deadlifts 3 Power Cleans 1 Power Snatch A) Ask coach for specific instructions. B) 30/20kg Bar C) 45/30kg Bar D) 75/40kg Bar
WOD 16/11/16
/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: For time
150 DU
100m Suitcase carry L
100m Suitcase carry R
50 Burpees
A) SU/DU by ability- 12/8kg KB
B) DU- 16/12kg KB
C) DU- 24/16kg KB
D) DU- 32 (or scale up to heavy dumbbell)/24kg KB
WOD 15/11/16
/in WOD /by Jake MillerSkill: By coach prescription
MetCon: Hero WOD
“31 Heroes”
As Many Reps as Possible (AMRAP) in 31 minutes With a Partner:
8 Thrusters (70/50 kg)
10 Rope Climbs
11 Box Jumps (70/60 cm)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.
*Ask coach for scaling options.
WOD 14/11/16
/in WOD /by Jake MillerStrength: Barbell Pull – Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5*5*90% 5RM
C-D) Deadlift establish 3RM.
Skill: Snatch
MetCon: For time
9 Deadlift
7 Power Cleans
5 Power Snatches
7 Deadlifts
5 Power Cleans
3 Power Snatches
5 Deadlifts
3 Power Cleans
1 Power Snatch
A) Ask coach for specific instructions.
B) 30/20kg Bar
C) 45/30kg Bar
D) 75/40kg Bar