Strength: Back Squat 5*5 with weight elements B) Back squat establish 5RM C)Pause 3sec (knee) deadlifts 6*2*75% (2RM) D) 6*2*50-70%(Snatch DL) Snatch+Pause at knee. MetCon: Complete for time 50 KB Swings 25 Pull ups 25 Burpees 50 Walking Lunges A) 16/12kg KB-J.pull ups/ring rows B) 24/16kg-Pull ups/Jumping Pull ups C) 24/16kg American Swing- Pull ups D) 32/24kg American KBS-C2B Pull ups- Alt. Pistols
S&A WOD: Speed Press Bench press 9*3*50-70% ME MetCon: 3 rounds For reps -1st min: Dips (ring/bar/bench) -2nd min: Toes 2 bar (K2E/V-ups) -3rd min: Ball Slams *1 min rest
Strength: A) Strict press 5*5 with weight from elements B) Strict press 3*5*90% 5RM C) Push press 6*3*80 3RM (Pause at the dip 2 sec) D) Floor Press 6*3*80% (3RM) – Pause 3 sec MetCon: 50 DU then 3RFT 400m run 15 S2OH Then Complete 50 DU again A) SU– 12/8kg KB B) DU-30/20kg C) DU-45/30kg D) Unbroken DU 60/40kg
15 min practice. A) Movement awerness/pull-up strength B) Work on the skill C) Butterfly D) Butterfly C2B/ Bar MU Kipp. MetCon: 20 min AMRAP A+B: “Cindy” 5 pull ups 10 Push ups 15 Air Squats *ask coach for scaling options C+D: “Marry” 5 HSPU 10 Pistols 15 Pull ups *D athletes perform the pull-ups C2B.
WOD 2/6/16
/in WOD /by Jake MillerBack Squat 5*5 with weight elements
B) Back squat establish 5RM
C)Pause 3sec (knee) deadlifts 6*2*75% (2RM)
D) 6*2*50-70%(Snatch DL)
Snatch+Pause at knee.
MetCon: Complete for time
50 KB Swings
25 Pull ups
25 Burpees
50 Walking Lunges
A) 16/12kg KB-J.pull ups/ring rows
B) 24/16kg-Pull ups/Jumping Pull ups
C) 24/16kg American Swing- Pull ups
D) 32/24kg American KBS-C2B Pull ups- Alt. Pistols
Speed Press
Bench press 9*3*50-70% ME
MetCon: 3 rounds For reps
-1st min: Dips (ring/bar/bench)
-2nd min: Toes 2 bar (K2E/V-ups)
-3rd min: Ball Slams
*1 min rest
WOD 1/6/16
/in WOD /by Jake MillerStrength:
A) Strict press 5*5 with weight from elements
B) Strict press 3*5*90% 5RM
C) Push press 6*3*80 3RM (Pause at the dip 2 sec)
D) Floor Press 6*3*80% (3RM) – Pause 3 sec
MetCon:
50 DU
then 3RFT
400m run
15 S2OH
Then Complete 50 DU again
A) SU– 12/8kg KB
B) DU-30/20kg
C) DU-45/30kg
D) Unbroken DU 60/40kg
WOD 31/5/16
/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 Kipp.
MetCon: 20 min AMRAP
A+B:
“Cindy”
5 pull ups
10 Push ups
15 Air Squats
*ask coach for scaling options
C+D:
“Marry”
5 HSPU
10 Pistols
15 Pull ups
*D athletes perform the pull-ups C2B.