**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 elemets. B) Front Squat 5*5*90% 5RM C) Hang clean 5*2*70% Hang clean D) Clean 5*3*70% MetCon: Open 14.5 21-18-15-12-9-6-3 Thrusters 42.5/30 kg Bar facing burpees (cap 21 minutes) *Ask coach for scaling options.
**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 5*5*90% 5RM C) Push press 5*5*90%5RM D) Jerk 5*3*70% (From racks) Tech: Turkish get up MetCon: 3RFT 5 TGU L 10 Pull ups 5 TGU R 10 Push ups A) 12/8kg TGU+Jumping PU+HRPU B) 16/10kg TGU+Pull ups+HSPU C) 20/12 kg TGU+C2B Pullups+HSPU D) 24/16 kg TGU+ 5Bar MU+HSPU.
WOD 8/12/15
/in WOD /by Jake Miller**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 5*5-10
3) Weighted pull up 5*2*70%
4) Rope Climbs 1-1-1-1-1
Skill: By coach prescription.
MetCon: “Adrian”
https://www.youtube.com/watch?v=E1Q11m171mk
7 Rounds For Time
3 Forward rolls
5 Wall Walks
7 Toes 2 bar
9 Box jumps
*Ask coach for scaling options.
WOD 7/12/15
/in WOD /by Jake Miller**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 elemets.
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*2*70% Hang clean
D) Clean 5*3*70%
MetCon: Open 14.5
21-18-15-12-9-6-3
Thrusters 42.5/30 kg
Bar facing burpees
(cap 21 minutes)
*Ask coach for scaling options.
WOD 6/12/15
/in WOD /by Maayan MoskowStrength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5*5*90% 5RM
C) Push press 5*5*90%5RM
D) Jerk 5*3*70% (From racks)
Tech: Turkish get up
MetCon: 3RFT
5 TGU L
10 Pull ups
5 TGU R
10 Push ups
A) 12/8kg TGU+Jumping PU+HRPU
B) 16/10kg TGU+Pull ups+HSPU
C) 20/12 kg TGU+C2B Pullups+HSPU
D) 24/16 kg TGU+ 5Bar MU+HSPU.
Intermediate:
Establish 1RM Back Squat (20 min cap).
MetCon: 10 min AMRAP ladder of
Run Stairs
4 OHS 50/35 kg
Run Stairs
6 OHS 50/35 kg
Run Stairs
8 OHS 50/35 kg
…
Cashout: TBA