Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift Establish 5RM C) Establish 1RM Clean (Power/Squat/Muscle AHAP) D) Establish 1 RM Squat clean. Skill: Cluster (Squat clean+thruster) MetCon: 3-5-7 reps of Clusters Bar MU A) KB thruster+strict pull ups/ring rows (j. bar mu by ability) B) 40/25kg – Strict Pull ups (j. bar MU by ability) C) 50/35kg D) 75/47.5kg
Skill+Warmups: handstand practice. Strength: A) Dips 5 sets of max reps by ability. B) Strict bar dips 6*4*5RM (weight) C) Strict ring dips Establish max reps unbroken D) Strict weighted ring dips establish max reps with 16/12kg KB MetCon: “Adrian” 7RFT 3 Forward Rolls
WOD 11/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 With weight from Elements
B) Deadlift Establish 5RM
C) Establish 1RM Clean (Power/Squat/Muscle AHAP)
D) Establish 1 RM Squat clean.
Skill: Cluster (Squat clean+thruster)
MetCon: 3-5-7 reps of
Clusters
Bar MU
A) KB thruster+strict pull ups/ring rows (j. bar mu by ability)
B) 40/25kg – Strict Pull ups (j. bar MU by ability)
C) 50/35kg
D) 75/47.5kg
ME SQUAT
Back squat
1-1-1-1-1-1
Stiff leg sumo deadlift 4*6-8
Bent over row 3*10
Glute bridges 100 reps in any order
WOD 10/7/16
/in WOD /by Maayan MoskowSkill+Warmups: handstand practice.
Strength:
A) Dips 5 sets of max reps by ability.
B) Strict bar dips
6*4*5RM (weight)
C) Strict ring dips Establish max reps unbroken
D) Strict weighted ring dips establish max reps with 16/12kg KB
MetCon: “Adrian”
7RFT
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (70/60cm)
*Ask Coach For Scailing options.
WOD 8/7/16
/in WOD /by Jake MillerClean& Jerk
*ask coach for instructions.
MetCon: “Grace”
30 reps of Clean&jerk 60/42.5kg
**Ask coach for scailing Options.
Speed Squat
Front Squat 1 ¼ 8*4*70-85%ME
MetCon: 5RFT
5 Power Cleans
7 Front squats
9 Deadlifts
Rx’d 60/40kg.
“Granite Games Qualifiers 15.3”
As Many Rounds as Possible in 17 minutes
50 calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Shoulder to Overhead (52.5/40 kg)
50 Box Jumps (60/50cm)