Strength: A) Back Squat 5*5 with weight elements B) Back squat Establish (new) 5RM C) Front squat 6*2*80%*2RM (pause at the bottom 2sec.) D) Back Squat 6*2*80% 2RM (perform 1 ¼ skwaaats) MetCon: In teams of 2 complete for time: 100 DU 200m Partner/sandbag carry 100 Burpee pull ups 200m Partner/sandbag carry 100 DU *Ask coach for scaling oprions
S&A WOD German VOLUME STRICT PRESS PARTY Strict Press 10*10*60-75%ME (rest 60-90 sec between sets) Triceps ext. 10*10 (rest 45 sec between sets)
Strength: A) Strict press 5*5 with weight from elements B) Strict press 5*5*90% 5RM C) Strict press 6*3*80% 3RM D) Snatch Balance 6*3*60-80% (snatch grip jerk) Skill: Power snatch MetCon: 5RFT 5 Hang power snatches 7 Ring dips 9 OTB Burpee A) 16/12kg SDLHP-Bench dips burpee. B) 30/20kg – Dips by ability C) 45/30kg D) 60/40kg-Strict dips.
A) Movement awerness/pull-up strength B) Work on the skill C) Butterfly D) Butterfly C2B/ Bar MU Kipp. MetCon: “Nicole” 20min AMRAP 400m Max reps (unbroken) Pull ups *D athletes perform C2B Pull ups *Ask coach fro scaling Options
WOD 23/6/16
/in WOD /by Jake MillerA) Back Squat 5*5 with weight elements
B) Back squat Establish (new) 5RM
C) Front squat 6*2*80%*2RM (pause at the bottom 2sec.)
D) Back Squat 6*2*80% 2RM (perform 1 ¼ skwaaats)
MetCon: In teams of 2 complete for time:
100 DU
200m Partner/sandbag carry
100 Burpee pull ups
200m Partner/sandbag carry
100 DU
*Ask coach for scaling oprions
German VOLUME STRICT PRESS PARTY
Strict Press 10*10*60-75%ME (rest 60-90 sec between sets)
Triceps ext. 10*10 (rest 45 sec between sets)
WOD 22/6/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press 5*5*90% 5RM
C) Strict press 6*3*80% 3RM
D) Snatch Balance 6*3*60-80% (snatch grip jerk)
Skill: Power snatch
MetCon: 5RFT
5 Hang power snatches
7 Ring dips
9 OTB Burpee
A) 16/12kg SDLHP-Bench dips burpee.
B) 30/20kg – Dips by ability
C) 45/30kg
D) 60/40kg-Strict dips.
WOD 21/6/16
/in WOD /by Jake MillerSkill:
Kipping Pull ups
20 min practice.
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.
MetCon: “Nicole” 20min AMRAP
400m
Max reps (unbroken) Pull ups
*D athletes perform C2B Pull ups
*Ask coach fro scaling Options