Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) one arm chinup 5xMax per side MetCon: OPEN 15.3 14 minutes AMRAP:
WOD 26/1/18
/in WOD /by Jake MillerStrength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)
5) one arm chinup 5xMax per side
MetCon: OPEN 15.3
14 minutes AMRAP:
7 muscle-ups
50 wall-ball shots 20/12 Lbs
100 double-unders
*Ask coach for mods
Endurance:
“The Seven“
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (60/42.5kg)
7 Knees to elbows
7 Deadlift (120/100kg)
7 Burpees
7 Kettlebell swings, (24/16)
7 Pull-ups
WOD 25/1/18
/in WOD /by Jake MillerStrength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift 2*5*95% 5RM; +5*95% 5RM
D+E) Deadlift (T&G) 2*5*95% 5RM; +5*95% 5RM
(quality reps only!)
MetCon: 2010 Games event 2
7 rounds for time of:
3 cleans (92.5/60 kg)
4 handstand push-ups (Ring HSPU for men)
18 minute cap
*Ask Coach for MOD. *Scale Ring HSPU By ability: Strict 15kg bumper Plate deficit strict HSPU/Strict HSPU/Kipping HSPU/RING PU *3
Olympic weightlifting:
WOD 24/1/18
/in WOD /by Jake MillerStrength: Overhead Press
A) Shoulder Press 5*5*EW
B+C) Shoulder Press 2*5*95% 5RM; +2*95% 5RM
D) Push Press 2*3*95% 3RM; +3*95% 3RM
E) Push Jerk 2*2*95% 2RM; +2*95% 2RM
MetCon: “Annie”
50-40-30-20-10 reps of
Double unders
Sit Ups
*Ask Coach for MOD.