Strength: Gymnastic push by ability. 1) 5*ME Bench dips 2) 5*ME Bar dips 3) 5*5-10 Ring dips (add weight if needed) Skill:Wall wallks MetCon: In teams of 2 complete 200m Partner carry (sandbag carry) 30 wall walks 1k run (both parnters have to cross the finish line at the same time)!!! *Ask coach for scailing options,
WOD 31/3/16
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength:
Gymnastic push by ability.
1) 5*ME Bench dips
2) 5*ME Bar dips
3) 5*5-10 Ring dips (add weight if needed)
Skill:Wall wallks
MetCon: In teams of 2 complete
200m Partner carry (sandbag carry)
30 wall walks
1k run (both parnters have to cross the finish line at the same time)!!!
*Ask coach for scailing options,
Speed squat
High bar back squat 10*2*50-70% ME
MetCon: 5 RFT
Stairs run
5 Front squats (Use same weight as on monday)
10 straight leg sit ups (weighted)
WOD 30/3/16
/in WOD /by Maayan MoskowMonthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength: Back Squat
establish 5RM.
MetCon:21-15-9
OH Lunges (each leg)
Burpee
A)20/10kg bumper plate-burpee
B) 30/20 kg barbell-burpee OTB
C+D)42.5/30kg-Burpee OTB
WOD 29/3/16
/in WOD /by Maayan MoskowMonthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strength: Gymnastic pull by ability
1) 5*ME Ring Row
2) 5*3 Negative pull ups
3) 5*5-10 Pull ups (add weight if needed)
MetCon: “Cindy” 20 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats