A) Back Squat 5*5 with weight from elements B) Back Squat Establish 5RM. C) Tempo (4-2-1) Overhead Squat 8*2*70-90% 2RM D) Back Squat establish 10RM (if done perform EMOM 10 min 5 reps with 10RM weight) MetCon: “Karen” 150 Wall Balls for time *Ask coach for scaling options.
A) Strict Press 5*5 with weights from Elements. B) Strict press establish 5RM (If done perform 5*5*80%5RM) C) Push press 8*2*60-80% 2RM D) Behind the nech jerk (from the floor) 8*2*70%1RM MetCon: 5RFT 15 DU 10 Toes 2 bar 5 S2OH A) SU-Vups-12/8kg KB B) DU-K2E-30/20kg C) RX’d 45/30kg D) UNBROKEN DU – 60/42.5kg
WOD 4/8/18
/in WOD /by Jake MillerStrength:
A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C) Tempo (4-2-1) Overhead Squat 8*2*70-90% 2RM
D) Back Squat establish 10RM (if done perform EMOM 10 min 5 reps with 10RM weight)
MetCon: “Karen”
150 Wall Balls for time
*Ask coach for scaling options.
WOD 3/8/16
/in WOD /by Jake MillerStrength:
A) Strict Press 5*5 with weights from Elements.
B) Strict press establish 5RM (If done perform 5*5*80%5RM)
C) Push press 8*2*60-80% 2RM
D) Behind the nech jerk (from the floor) 8*2*70%1RM
MetCon: 5RFT
15 DU
10 Toes 2 bar
5 S2OH
A) SU-Vups-12/8kg KB
B) DU-K2E-30/20kg
C) RX’d 45/30kg
D) UNBROKEN DU – 60/42.5kg
WOD 2/8/16
/in WOD /by Maayan MoskowAugust Mobility:
Skill: handstand progression/practice
MetCon: “Cindy XXX”
As Many Reps as Possible in 20 minutes
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats