Strength: Back Squat 5*5 with weight elements B) Back squat 5*5*95% 5RM C) Back squat 6*2*80%2RM (pause 2 sec at the bottom) D) Overhead Squat 6*2*75% 1RM (pause 2 sec at the bottom) MetCon:
30-20-10 reps of
Goblet Squats KB Swings Box Jumps 60/50cm A) 12/8kg-Step ups B) 16/12kg C) 24/16kg D) 32/24kg-(T&G box jumps)
Strength: A) Strict press 5*5 with weight from elements B) Strict press 3*5*95% 5RM C) Push press 6*3*80 3RM (Pause at the dip 2 sec) D) Weighted ring rips 6*3*80%3RM Metcon:
5 Rounds for reps 30 DU Max reps S2OH A) SU – 12/8kg KB B) DU – 30/20kg C) DU – 45/30kg D) Unbroken DU – 60/42.5kg
A) Movement awerness/pull-up strength B) Work on the skill C) Butterfly D) Butterfly C2B/ Bar MU Kip. MetCon: “Candy” 5RFT 20 pull ups 40 Push ups 60 Air squats *Ask coach for scailing options. **D athletes perform C2B Pull ups
WOD 9/6/16
/in WOD /by Jake MillerBack Squat 5*5 with weight elements
B) Back squat 5*5*95% 5RM
C) Back squat 6*2*80%2RM (pause 2 sec at the bottom)
D) Overhead Squat 6*2*75% 1RM (pause 2 sec at the bottom)
MetCon:
30-20-10 reps of
Goblet Squats
KB Swings
Box Jumps 60/50cm
A) 12/8kg-Step ups
B) 16/12kg
C) 24/16kg
D) 32/24kg-(T&G box jumps)
SPEED PRESS
Strict Press (Pause 2 sec overhead)
9*3*50-70%ME
MetCon: 5RFT
5 Strict Pull ups/ring rows
10 Dips
15 Straight leg sit ups
WOD 8/6/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press 3*5*95% 5RM
C) Push press 6*3*80 3RM (Pause at the dip 2 sec)
D) Weighted ring rips 6*3*80%3RM
Metcon:
5 Rounds for reps
30 DU
Max reps S2OH
A) SU – 12/8kg KB
B) DU – 30/20kg
C) DU – 45/30kg
D) Unbroken DU – 60/42.5kg
WOD 7/6/16
/in WOD /by Jake MillerSkill:
Kipping Pull ups
15 min practice
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kip.
MetCon: “Candy” 5RFT
20 pull ups
40 Push ups
60 Air squats
*Ask coach for scailing options.
**D athletes perform C2B Pull ups