Strength:Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Drop Snatch 8*2*40-60% OHS MetCon: 9min AMRAP 10 KB OHS Left 8 Burpees 10 KB OHS Right 8 Burpees A) Ask coach for specific instructons B) 12/8KG C) 16/12kg D) 24/16kg.
S&A WOD SPEED Press Floor press 8*3*50-70%ME MetCon: For reps 7 min AMRAP of 5 Clapping Push ups 5+5 Around the world with bumper plate *rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min)
*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 5*5*90% 5RM C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip) D) Push jerk + Split Jerk 6*1+2*60-80% 1RM Metcon: SURPRISE!!
Skill:Hang Squat Clean practice (DU practice if needed) MetCon: In Teams of 2 Perform 20min AMRAP 10 Hang Thrusters 42.5/30kg 15 Toes 2 Bar 30 DU *Ask Coach For scaling options.
WOD 1/9/16
/in WOD /by Jake MillerA) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Drop Snatch 8*2*40-60% OHS
MetCon: 9min AMRAP
10 KB OHS Left
8 Burpees
10 KB OHS Right
8 Burpees
A) Ask coach for specific instructons
B) 12/8KG
C) 16/12kg
D) 24/16kg.
SPEED Press
Floor press 8*3*50-70%ME
MetCon: For reps
7 min AMRAP
of
5 Clapping Push ups
5+5 Around the world with bumper plate
*rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min)
WOD 31/8/16
/in WOD /by Jake MillerStrength: Overhead 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 5*5*90% 5RM
C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip)
D) Push jerk + Split Jerk 6*1+2*60-80% 1RM
Metcon: SURPRISE!!
WOD 30/8/16
/in WOD /by Jake MillerSkill: Hang Squat Clean practice (DU practice if needed)
MetCon: In Teams of 2 Perform
20min AMRAP
10 Hang Thrusters 42.5/30kg
15 Toes 2 Bar
30 DU
*Ask Coach For scaling options.