Strength: Gymnastic push 1) Bench dips 5*ME 2) Bar Dips 5-10 3) Ring dips 5*5-10 add weight if needed. MetCon: “Popeye” As Many Rounds as Possible in 20 minutes
S&A WOD Speed Skwaat Back Squat 10*2*50-70% ME (short periods of resting between sets) In teams of 2 perform: 5 RFT 10 deadlifts (each) 200m Partner carry *accessory 50 reps of banded good mornings
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
WOD 10/3/16
/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:
“Popeye”
As Many Rounds as Possible in 20 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/12 lbs)
15 Kettlebell Swings (24/16kg)
*Ask coach for scaling options
S&A WOD
Speed Skwaat
Back Squat 10*2*50-70% ME
(short periods of resting between sets)
In teams of 2 perform:
5 RFT
10 deadlifts (each)
200m Partner carry
*accessory 50 reps of banded good mornings
WOD 9/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Back Squat
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: “Air Force”
For Time
20 Thrusters (42.5/30kg)
20 Sumo Deadlift High-Pulls (42.5/30kg)
20 Push Jerks (42.5/30kg)
20 Overhead Squats (42.5/30kg)
20 Front Squats (42.5/30kg)
Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.
*Ask coach for scaling options
WOD 8/3/16
/in WOD /by Jake MillerMonthly Mobility:
Skill: 10 min handstand/free handstand practice
Strength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 Add weight if needed
MetCon: “B-1”
3 Rounds for Time
400 meter Run
21 Kettlebell Swings (24/16kg)
15 Knees-to-Elbow
9 Ring Dips
*Ask Coach for scaling options.