Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Deadlift 5*5 weight from elements B) Back Squat 5*5*90% 5RM. C+D) Clean Pull 6*3*110% Clean (Or ask coach for specific instructions) MetCon: In teams of 2 perform for time 150 Wall balls P1- Wall balls P2- Deadlift hold 100/70kg (or ask coach for specific instructions) *ask coach for scaling options.
S&A WOD Speed Press Close grip bench press 8*3*50-70% MetCon: In front of running Clock 1min Clapping push ups 1min Straight leg sit ups 1 min Around the world with bumper plate 2min Clapping push ups 2min S. leg sit ups 2min arond the world with bumper plate 1min. … 1min. … 1min. …
(By ability – try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press find new 5RM (If Already done perform 5*5*80% 5RM) C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets) D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets) MetCon: 3 RFT 400m run 21 KB swings 12 Ring dips A) 12/8kg-dips by ability. B) 16/12kg Dips by ability. C) American swings 24/16kg – ring dips D) Double kb Snatch 24/12kg- strict ring dips.
WOD 9/9/16
/in WOD /by Jake MillerMetCon: 15min AMRAP Ladder
1 Pull up (Jumping pull up)
2 Toes 2 bar (K2E)
2 Pull ups
3 Toes 2 Bar
3 Pull ups
4 Toes 2 Bar
…. etc.
——————
Rx’d meet
1K RUN
100 DU
1K ROW
Speed Pull
Sumo Deadlift 9*2*50-70%ME
MetCon: Complete 3 Rounds for reps
45 sec sled pull
15 sec rest
45 sec Ball Slams
15 sec rest
45 sec. Sumo stance Swings
15 sec rest
45 sec Jumping squats
*rest 1 min between rounds.
WOD 8/9/16
/in WOD /by Jake MillerA) Deadlift 5*5 weight from elements
B) Back Squat 5*5*90% 5RM.
C+D) Clean Pull 6*3*110% Clean (Or ask coach for specific instructions)
MetCon: In teams of 2 perform for time
150 Wall balls
P1- Wall balls
P2- Deadlift hold 100/70kg (or ask coach for specific instructions)
*ask coach for scaling options.
Speed Press
Close grip bench press 8*3*50-70%
MetCon: In front of running Clock
1min Clapping push ups
1min Straight leg sit ups
1 min Around the world with bumper plate
2min Clapping push ups
2min S. leg sit ups
2min arond the world with bumper plate
1min. …
1min. …
1min. …
WOD 7/9/16
/in WOD /by Jake MillerStrength: Press
(By ability – try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press find new 5RM (If Already done perform 5*5*80% 5RM)
C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets)
D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets)
MetCon: 3 RFT
400m run
21 KB swings
12 Ring dips
A) 12/8kg-dips by ability.
B) 16/12kg Dips by ability.
C) American swings 24/16kg – ring dips
D) Double kb Snatch 24/12kg- strict ring dips.