Strength: Back Squat WU: 5×70% (5RM), 5*80%, 5*90%… then take your 5RM add 5kg and perform 3 sets with max repetitions. MetCon: In front of a running clock perform: 2min Box jumps 2min Toes 2 bar 1 min rest 1 min Box Jumps 1 min Toes 2 bar 1min rest 30 sec Box jumps 30 sec Toes 2 bar *Ask coach for scaling options
WOD 17/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength: Gymnastic push
1) Bench dips 5*ME
2) Bar Dips 5-10
3) Ring dips 5*5-10 add weight if needed.
MetCon: “Helen”
3RFT
400m run
21 American KB swings 24/16kg
12 Pull ups
*Ask coach for scaling options.
S&A WOD
Speed Pull
Conventional Deadlift 10*2*50-70% ME
MetCon: Complete 100 Russian KB Swings for time (AHAP)
EMOM perform 5 Goblet squats with same weight.
WOD 16/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Back Squat
WU: 5×70% (5RM), 5*80%, 5*90%… then take your 5RM add 5kg and perform 3 sets with max repetitions.
MetCon: In front of a running clock perform:
2min Box jumps
2min Toes 2 bar
1 min rest
1 min Box Jumps
1 min Toes 2 bar
1min rest
30 sec Box jumps
30 sec Toes 2 bar
*Ask coach for scaling options
WOD 15/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Gymnasic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon:”Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run