4) Strict HSPU 5*8 (deficit if needed) Skill:RMU MetCon: 5 rounds for time 3 Burpee RMU 20 DU 100m sprint with bumper plate 20/10kg *Ask coach for scaling options
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) Skill: A+B) Squat clean C+D) Perform EMOM for 8 min Clean + Hang clean at 70% MetCon: 9 min AMRAP 5 Thrusters 10 KB Swings A) Goblet squats 16/12 kg B) 30/20 kg barbell – 20/12kg kb C+D) 42.5 kg/30 kg barbell – 24/16 kg American swing
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 3RFT 400m run (both partners at the same time) 30 Push ups 40 Box jumps * Push ups by ability HRPU/Ring PU/ HSPU ** Number of repetitions is for both partners as a team! *** Ask coach for scaling options.
WOD 7/4/16
/in WOD /by Jake MillerStrength: Gymnastic Push
1) Pike push ups 5*max reps
2&3) Partial HSPU 5xMax reps
4) Strict HSPU 5*8 (deficit if needed)
Skill: RMU
MetCon: 5 rounds for time
3 Burpee RMU
20 DU
100m sprint with bumper plate 20/10kg
*Ask coach for scaling options
S&A WOD
Power clean 10*2*60-80% ME
MetCon: 3RFT
400m run
21 KB swings AHAP
12 Pendlay rows
WOD 6/4/16
/in WOD /by Jake MillerStrength: 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)
Skill:
A+B) Squat clean
C+D) Perform EMOM for 8 min Clean + Hang clean at 70%
MetCon: 9 min AMRAP
5 Thrusters
10 KB Swings
A) Goblet squats 16/12 kg
B) 30/20 kg barbell – 20/12kg kb
C+D) 42.5 kg/30 kg barbell – 24/16 kg American swing
WOD 5/4/16
/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
3RFT
400m run (both partners at the same time)
30 Push ups
40 Box jumps
* Push ups by ability HRPU/Ring PU/ HSPU
** Number of repetitions is for both partners as a team!
*** Ask coach for scaling options.