**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean. A) Back squat 5×5 weight from elements. B) Front Squat establis 5RM C) Hang clean establish 1RM D) Clean establish 1RM. Metcon: For time Run 400m 30 Back squats run 400m 20 Front squats run 400 m 10 OHS A) Goblet squats – 16/12 kg (ask coach for specific instructions) B) 30/20 kg barbell. C) 42.5/30 kg barbell D) 60/40 kg barbell
WOD 15/12/15
/in WOD /by Jake MillerAffiliate Cup 18/12!
Come be a part of the Pride!
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull by ability:
1) 5×5-10 Ring row
2) Strict pull ups – Establish max reps of strict pull ups
3) Weighted pull up – establish 2rm
4) Rope Climbs – max reps of unbroken rope climbs
Technique: kipping ring dips
MetCon: 12 min AMRAP
5 Bar MU
10 Ring dips
15 Hollow rocks
1) 10 Jumping pull ups – HRPU – hollow rocks
2) Pull ups – bench dips – hollow rocks
3) Chest-2-Bar pull ups – Ring dips – hollow rocks
4) Rx’d
WOD 14/12/15
/in WOD /by Jake MillerAffiliate Cup 18/12!
Come be a part of the Pride!
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat establis 5RM
C) Hang clean establish 1RM
D) Clean establish 1RM.
Metcon: For time
Run 400m
30 Back squats
run 400m
20 Front squats
run 400 m
10 OHS
A) Goblet squats – 16/12 kg (ask coach for specific instructions)
B) 30/20 kg barbell.
C) 42.5/30 kg barbell
D) 60/40 kg barbell
Sunday 13/12/15
/in WOD /by Maayan MoskowAffiliate Cup 18/12!
Come be a part of the Pride!
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press Establish 5RM
C) Push press establish 5RM
D) Jerk establish 1RM (From racks)
Tech: Kipping Ring dips
MetCon: 30-20-10 reps for time of
KB swings
Ring Dips
A) 16/12 kg- Bench dips
B) 20/16 kg-Ring dips
C) 24/20 kg- Ring dips.
D) 24/20 kg american swing–strict ring dips.