MetCon: In teams of 2 – I go you go – complete: 100 ring push up 100 One Arm Kb thrusters 100 Weighted V-ups (KB) Rx’d 16/12kg KB *ask coach for scaling options
Gymnastic pull by ability: 1) 5*Max reps Ring rows 2) 5*3 Negative pull ups 3) 5*6 Weighted pull ups MetCon: In teams of 2 complete for time 50 Pull ups 100 Push ups 200 Air Squats 1k run (both partners running a the same time) – reps can be done in any order * Pull ups by ability: Jumping pull ups / pull ups / c2b pull ups ** Push ups by ability: HRPU / Pike Push ups / HSPU *** 1 pistol=2 Squats.
WOD 14/4/16
/in WOD /by Jake MillerRFA COME AND SUPPORT YOUR BOX!
MetCon: In teams of 2 – I go you go – complete:
100 ring push up
100 One Arm Kb thrusters
100 Weighted V-ups (KB)
Rx’d 16/12kg KB
*ask coach for scaling options
WOD 13/4/16
/in WOD /by Jake MillerALL EVENING CLASSES WILL BE HELD AT ATARIM!!!
Strength: Back squat
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of max reps! with 5RM (weight)
Metcon:
15min AMRAP
10 Toes 2 bar
20 OH lunges 25/15kg
200m roun
*Ask coach for scaling options
WOD 12/4/16
/in WOD /by Jake MillerGymnastic pull by ability:
1) 5*Max reps Ring rows
2) 5*3 Negative pull ups
3) 5*6 Weighted pull ups
MetCon: In teams of 2 complete for time
50 Pull ups
100 Push ups
200 Air Squats
1k run (both partners running a the same time)
– reps can be done in any order
* Pull ups by ability: Jumping pull ups / pull ups / c2b pull ups
** Push ups by ability: HRPU / Pike Push ups / HSPU
*** 1 pistol=2 Squats.