Strength: Back Squat A) 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat 1 ¼ 8*2*60-80% 2RM MetCon: “Helen” By Ability 3RFT 400m run 21 Kb swings 24/16kg 12 Pull ups C+D Athletes scale up to: 400m run 21 Kb Swings 32/24kg 12 C2B Pull ups
S&A WOD Speed press 8*6*70-85% ME MetCon: I go you go 100 Clapping push ups 150 Straight leg sit ups 200m OH Walk (with bumper plate)
Strength: A) Dips – 5 sets of max reps by ability (from elements 4) B) Bar dips 6*3*5RM (weight) C) Ring dips 6*3*70-85% 3RM MetCon: 12min AMRAP 7 S2OH 9 HSPU 11 Burpees A) 12/8kg KB (1 arm, then the other) -HRPU B) 30/20kg-Pike push ups C) 45/30kg RX’d D) 60/42.5kg -Deficit HSPU (25/15kg Bumper plate)
WOD 7/7/16
/in WOD /by Jake MillerA) 5*5 with weight from elements
B) Back Squat Establish 5RM.
C+D) Front Squat 1 ¼ 8*2*60-80% 2RM
MetCon: “Helen” By Ability
3RFT
400m run
21 Kb swings 24/16kg
12 Pull ups
C+D Athletes scale up to:
400m run
21 Kb Swings 32/24kg
12 C2B Pull ups
Speed press
8*6*70-85% ME
MetCon: I go you go
100 Clapping push ups
150 Straight leg sit ups
200m OH Walk (with bumper plate)
WOD 6/7/16
/in WOD /by Maayan MoskowA) Dips – 5 sets of max reps by ability (from elements 4)
B) Bar dips 6*3*5RM (weight)
C) Ring dips 6*3*70-85% 3RM
MetCon: 12min AMRAP
7 S2OH
9 HSPU
11 Burpees
A) 12/8kg KB (1 arm, then the other) -HRPU
B) 30/20kg-Pike push ups
C) 45/30kg RX’d
D) 60/42.5kg -Deficit HSPU (25/15kg Bumper plate)
WOD 5/7/16
/in WOD /by Jake MillerSkill: Kipping Muscle ups – Bar/Ring
*ask coach for instructions.
MetCon: “Jennifer”
26min AMRAP
10 Pull ups
15 KB Swings 24/16kg
20 Box jumps 60/50cm
*Ask coach for scailing Options.