A) Back squat 5*5 with weight from elements
B) Back squat 5*5*90% %RM
C) Deadlift 6*2*60-80% 2rm
D) Clean Pull+2 hang clean pulls 6 sets with 60-80% 1RM clean pull (use straps)
Skill: Ring MU
MetCon: “Nate” 20 min AMRAP
2 RMU
4 HSPU
8 KB Swings 32/24kg
*Ask coach for scaing options.
S&A WOD Speed press Bench press 8*6*60-80%ME MetCon: 15min EMOM 1min Strict press 7 reps 2 min Straight leg weighted sit ups 9 reps 3min 11 HRPU
Strength: A) Strict press 5*5 with weight from elements B) Strict press establish new 5rm (If already done perform 5*5*80% 5RM) C) Push press 6*2*(60-80% 2RM) Pause at the dip D) Split Jerk 6*2*60-80% 1RM (work on quality) Technique: Power clean MetCon: 13.4 OPEN 7 min AMRAP Lladder of 3 C&J 60/42.5kg 3 Toes 2 bar 6 C&J 6 Toes 2 bar 9 9 … *Ask coach for scaling options
WOD 30/6/16
/in WOD /by Jake MillerA) Back squat 5*5 with weight from elements
B) Back squat 5*5*90% %RM
C) Deadlift 6*2*60-80% 2rm
D) Clean Pull+2 hang clean pulls 6 sets with 60-80% 1RM clean pull (use straps)
Skill: Ring MU
MetCon: “Nate” 20 min AMRAP
2 RMU
4 HSPU
8 KB Swings 32/24kg
*Ask coach for scaing options.
Speed press
Bench press 8*6*60-80%ME
MetCon: 15min EMOM
1min Strict press 7 reps
2 min Straight leg weighted sit ups 9 reps
3min 11 HRPU
WOD 29/6/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press establish new 5rm (If already done perform 5*5*80% 5RM)
C) Push press 6*2*(60-80% 2RM) Pause at the dip
D) Split Jerk 6*2*60-80% 1RM (work on quality)
Technique: Power clean
MetCon: 13.4 OPEN
7 min AMRAP Lladder of
3 C&J 60/42.5kg
3 Toes 2 bar
6 C&J
6 Toes 2 bar
9
9
…
*Ask coach for scaling options
WOD 28/6/16
/in WOD /by Jake MillerMetCon:
“Barbara”
5RFT
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
(45 min cap)
*Rest 3min between each round
*** Ask coach for scaling options.