WOD 23/8/17

Strength: Deadlift
A) Deadlift 5*5*5RM
B+) Deadlift 2*5*95%5RM; AMRAP*95% 5RM

MetCon: 7 rounds for reps of 2min work with 2 min rest
2 Power Cleans
4 Front Squats
8 Deadlifts

A) Ask coach for specific instructions.
B) 42.5/30kg
C) 50/35kg
D) 60/42.5kg
E) 82.5/50kg

WOD 22/8/17

Strength:

1) Press:

  1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU


Skill: Kipping: Pull ups/ Bar MU.
TGU

MetCon: 4 Rounds Of
4min AMRAPs
3 Turkish Get Ups L
3 Turkish Get ups R
5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups)

Rx’d 32/24kg (Ask coach for scaling options)
*1min Rest Between Rounds.

 

Olympic weightlifting WOD 22/8

 

  1. Clean 3x3x70% 2x3x80% 1x2x85% 2x1x90% 1x1x95%
  2. Pushpress from racks 6x4x65%(C&J)
  3. Snatch pull 6x3x90%
  4. Backsquat 6x3x75%

 

Endurance:

 

“Partner Fatal 40”

 

For time:
40 Wall Balls, 20/14 lbs
40 Hang Cleans, 42.5/30
40 Pull-ups
40 Deadlifts, 42.5/30
40 Push-ups
40 Box Jumps, 60/50
40 Kettlebell Swing (American)s, 24/16
40 Toes-to-bars
40 Air Squats
40 Hang Snatches, 42.5/30
40 Double Unders
40 Sit-ups
40 Burpees

Row 400m between exercise (alternate w/partner)

WOD 21/8/17

Strength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 2*5*95% 5RM; AMRAP*95% 5RM.
C) Front Squat 2*5*95% 5RM; AMRAP*95%
5RM.

MetCon: In teams Of 2 Complete 20min AMRAP OF
50 Double KB Deadlifts
100m Farmer Carry
20 Burpees

Rx’d-32/24kg (Ask coach for scaling options)

WOD 20/8/17

Strength:

1) Press:

  1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU


MetCon: “Grace”
Complete for time 30 reps of
Clean&Jerk 60/42.5kg

*Ask Coach For scaling Options.

WOD 19/8/17

Warmup: 36 Burpees

 

Metcon:

“The Chief”

5 Rds of 3 min work 1 minute rest

3 Power clean 60/40

6 HRPU

9 Airsquat

 

 

Happy birthday Maayan!

WOD 18/8/17

 

 

Skill : Kipping: Pull Ups/BMU

MetCon:

“Frantasy Land”

For Time

21-15-9 reps of:

Thrusters (42.5/30 kg)

Pull-Ups

 

15-12-9 reps of:

Thrusters (50/40 kg)

Chest-to-Bar Pull-Ups

 

12-9-6 reps of:

Thrusters (60/45kg)

Bar Muscle-Ups

 

Endurance:

 

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20/14 pound ball

3 Handstand push-ups

1 Power clean (100/80)

 

Scaling options: Pike Pushups/Push press, 70%1RM clean/Heavy DL

WOD 17/8/17

Strength:

1) Press:

  1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

MetCon: 3RFT
30 Sit Ups
20 One Arm KB S2OH

A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg

WOD 16/8/17

Strength: Deadlift
A) Deadlift 5*5*5RM
B+) Deadlift 3*5*90%5RM; AMRAP*90% 5RM

MetCon:5 Rounds of
5 Sumo Deadlifts
20 Lunges
25 Double Unders

A) Ask coach for specific instructions.
B) 60/40kg- DU by ability
C) 82.5/60kg-DU
D) 102.5/70kg- DU
D+) 140/90kg-10 TU

WOD 15/8/17

Strength:

1) Press:

  1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.


MetCon: 21-15-9-15-21 reps of
Toes 2 Bar
KB Swings

A) Quality V-ups- 12/8kg
B) K2E-16/12kg
C) T2B-24/16kg
D) Strict toes 2 bar- 32/24kg

 

Endurance:

 

For Time

 

1k Row

100 KBS

 

1k Row

100 Burpees

 

1k Row

100 TTB/V-Ups

 

1k Row

100 Ring Rows

WOD 14/8/17

Strength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM.
C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM.

MetCon: For Time
30 Wall Ball shots 20/12lb
30 Power Cleans 42.5/30kg
30 Cal row
30 Front Squats 42.5/30kg

*Ask coach for scaling Options.