Strength:
A) Back squat 5*5 with weight from elements
B) Back squat establish 5RM.
C+D) Back squat 6*2*60-80% 2RM (tempo 4-2-1)MerCon: 5RFT
200m run with plate 25/15kg
20 Wall balls
30 DU*Ask coach for scaling options,
S&A WOD
Speed press
Close grip bench press (3sec pause at the bottom) 8*4*50-70% ME MetCon: 20 min EMOM
*even min 5 Plyo push ups (hight by ability)
*odd min 5 strict chin ups (add weight by ability if needed)
Skill: Muscle ups: Ring/bar. Ask coach for special instructions. MetCon: 20min AMRAP 3 MU (ring/bar by ability) 6 Burpee box over (60/50cm) 9 Toes 2 bar
WOD 21/7/16
/in WOD /by Jake MillerA) Back squat 5*5 with weight from elements
B) Back squat establish 5RM.
C+D) Back squat 6*2*60-80% 2RM (tempo 4-2-1)MerCon: 5RFT
200m run with plate 25/15kg
20 Wall balls
30 DU*Ask coach for scaling options,
Speed press
Close grip bench press (3sec pause at the bottom) 8*4*50-70% ME
MetCon: 20 min EMOM
*even min 5 Plyo push ups (hight by ability)
*odd min 5 strict chin ups (add weight by ability if needed)
WOD 20/7/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press establish 5RM (if done on sunday perform 5*5*80%5RM)
C) Push press 6*2*60-80%D) Push Jerk establish6*2*60-80%.
MetCon: In front of running clock
3min Push press
3min Strict Pull ups
2min Push press
2min Strict Pull ups
1min Push press
1min Strict pull ups
A) 20/15kg – Ring rows
B) 30/20kg – Strict pull ups
C) 45/30kg – Strict c2b
D) 60/42.5kg – Legless rope climps
WOD 19/7/16
/in WOD /by Jake MillerSkill: Muscle ups: Ring/bar.
Ask coach for special instructions.
MetCon: 20min AMRAP
3 MU (ring/bar by ability)
6 Burpee box over (60/50cm)
9 Toes 2 bar