Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips Skill: American KB Swings MetCon: 21-15-9-15-21 reps of American KB Swings Push Ups A) 12/8 kg swings- HRPU B) 16/12kg- Ring Push Ups C) 24/16kg- Ring Push Ups D) 32/24kg- Ring Push ups E) 32/24kg- Ring HSPU (7-5-3-5-7
WOD 14/1/18
/in WOD /by Jake MillerStrength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)
1) Bench Dips
2) Bar Dips
3) Ring Dips
Skill: American KB Swings
MetCon: 21-15-9-15-21 reps of
American KB Swings
Push Ups
A) 12/8 kg swings- HRPU
B) 16/12kg- Ring Push Ups
C) 24/16kg- Ring Push Ups
D) 32/24kg- Ring Push ups
E) 32/24kg- Ring HSPU (7-5-3-5-7
WOD 13/1/18
/in WOD /by Jake MillerStrength: Complete Missed Lift.
MetCon: “Arnie“
With a single 2 pood (16kg) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
*Ask coach for MOD.
WOD 12/1/18
/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 chinups 5xMax per side
MetCon: “Fran’’ 21-15-9 reps of
Thrusters 42.5/30kg
Pull ups
*Ask coach for MOD.
Endurance:
35 min AMRAP
400 m Run
40 Wall Balls
20 Toes to Bar
10 Burpee Box Jump overs
5 C2B pull ups