**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Deadlift/snatch. A) Deadlift 5×5 with weight from Elements B) Deadlift 5*5*90%5RM C) Hang snatch 5*2*70% (Hang Snatch) D) Snatch 5*2*70% (Snatch) MetCon: “Charlotte” 21-15-9 reps for time of OHS 42.5/30 kg Sumo DL High pull 42.5/30 kg *Ask coach for scaling options
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability. 1) Weighted Push ups 5×5-10 2) Strict HSPU 5×5-10 (Scale down to elevated if needed) 3) Deficit (25 kg plate) HSPU 5×5-10 4) Ring HSPU 5xME Skill:Ring Muscle Up MetCon: 12 min AMRAP 5 RMU 10+10 One arm KB S2OH 1)10 False grip ring row + 12/8kg KB 2) False grip ring pull ups +12/8 kg KB 3) Strict False grip ring pull ups + 16/12 kg KB 4) Ring MU + 24/16 kg KB.
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength:Back Squat A) Back Squat 5×5 weight from Elements. B) Back Squat 5*5*90%5RM C&D) Pause (3 sec) Back squat 5*3*70% Skill:Double Unders/Triple Unders MetCon: In front of the clock 2 min AMRAP Double Unders then perform 1 mile run AFAP Cashout: coach’s choice
WOD 11/12/15
/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: Deadlift/snatch.
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C) Hang snatch 5*2*70% (Hang Snatch)
D) Snatch 5*2*70% (Snatch)
MetCon: “Charlotte”
21-15-9 reps for time of
OHS 42.5/30 kg
Sumo DL High pull 42.5/30 kg
*Ask coach for scaling options
WOD 10/12/15
/in WOD /by Jake MillerAffiliate Cup 18/12!
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME
Skill: Ring Muscle Up
MetCon: 12 min AMRAP
5 RMU
10+10 One arm KB S2OH
1)10 False grip ring row + 12/8kg KB
2) False grip ring pull ups +12/8 kg KB
3) Strict False grip ring pull ups + 16/12 kg KB
4) Ring MU + 24/16 kg KB.
WOD 9/12/15
/in WOD /by Jake Miller**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Pause (3 sec) Back squat 5*3*70%
Skill: Double Unders/Triple Unders
MetCon:
In front of the clock
2 min AMRAP Double Unders
then perform 1 mile run AFAP
Cashout: coach’s choice
INTERMEDIATE:
Strength: Establish 1RM strict press (15 min)
MetCon: 15-12-10 reps of :
Hang power clean to overhead 60/42.5 kg
Facing the bar burpee
Cashout: Death by ring dips (12 min cap)