WOD 17/10/17

 

Skill/Strength: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: “Open 12.4”

As Many Reps as Possible in 12 minutes

150 Wall Balls (20/12 lbs)

90 Double-Unders

30 Muscle-Ups

Ask coach for modifications.


————————
Olympic Weightlifting WOD

  1. HS+Snatch 7 sets of 2+1 start at 75% add weight by feel
  2. Drop snatch work up to heavy single
  3. Jerk from racks 3x3x80% 3x2x90%
  4. Backsquat 5x5x80%

 

Endurance:

 

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

 

Cashout: ???

WOD 16/10/17

 

Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat Establish 5RM
C+D) Front Squat establish  5RM.
E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean

MetCon: “OPEN 13.4”

As Many Reps as Possible in 7 minutes

3 Clean-and-Jerks (60/42.5 kg)

3 Toes-to-Bars

6 Clean-and-Jerks (60/42.5kg)

6 Toes-to-Bars

9 Clean-and-Jerks (60/42.5kg )

9 Toes-to-Bars

12 Clean-and-Jerks (60/42.5kg )

12 Toes-to-Bars

If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.


*Ask Coach for modifications.

WOD 15/10/17

Strength: Press

A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps

MetCon: Partner WOD, In teams of 2 complete for reps
20min AMRAP

3 Push ups (By ability: HSPU/Pike Push ups/HRPU)
6 Pull Ups (By ability: C2B/Pull ups/J. Pull ups)
9 Over the box jumps 60/50cm

P-1 Running 400m
P-2 Doing the AMRAP

WOD 14/10/17

Skill/Strength: Complete your missed lift
OR Practice monthly skills Clean/Ring MU

MetCon: 20min PARTNER AMRAP
200m partner run
5 Partner Deadlifts 140 (M+M)/100 (M+W)/70 (W+W)kg
10 Burpees
20 Air Squats

WOD 13/10/17

 

Skill: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: “Fran”
21-15-9 reps of
Thrusters 42.5/30kg
Pull ups

*ask Coach for

 

Endurance:

 

5 rounds for time of:

30 kettlebell snatch, 24/16kg

30 Butterfly sit-ups

30 SDHP 24/16kg

30 knees-to-elbows

WOD 12/10/17

 

Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift 5*5*90%5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)

MetCon: Partner WOD

20 min  AMRAP
P-1 5 OHS 10 situps
P-2 200m run

A) OHS By ability, Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
E) 80/42.5kg

WOD 11/10/17

Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C,D,E) Push Press 5*5*90% Push Press

MetCon:
Complete 2 rounds in front of running clock
1min Cal Row
1min Push Press 42.5/30kg
1min Med Ball cleans 20/12lb
1min SDLHP 42.5/30kg
1min Burpees
1min Hang Power Cleans 42.5/30kg
2min Rest Between

*Ask Coach For modifications. .

WOD 10/10/17

 

Skill: Ring Muscle Ups

 

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

 

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: “B-1” 3RFT
400m Run
21 (A) KB Swings 24/16kg
15 Knees 2 Elbows
9 Ring Dips

*Ask Coach for modifications.
—————————
Olympic Weightlifting WOD

  1. HPS + Drop Snatch  6×3+1×75%
  2. C&J 2×2+2×75% 2×2+1×85% 2×1+1×90% 1×1+1×85-95% 1xPR attempt
  3. Tempo deficit clean pull 5x3x60% 5sec up 5 sec down

 

Endurance:

 

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
35/25kg. sumo deadlift high pulls, 20 reps
60/50cm box jumps, 20 reps
35/25kg. push presses, 20 reps
Row 20 calories
Rest 1 minute

WOD 9/10/17

Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean

MetCon: 3 Rounds for reps
4min AMRAPs
5 Deadlifts
7 Pull Ups
9 Box Jumps

2min rest between rounds.

A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted
B) 50/35kg- Pull ups by ability- 60/50cm Step ups permitted.
C) 70/45kg-60/50cm
D) 100/55kg-70/60cm
E) 140/70kg- C2B- 70/60cm

WOD 8/10/17

Strength: Press

A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps

MetCon: Partner “Double Grace”
In teams of 2 perform
60 clean&jerks for time 60/42.5kg

P1- Work
P2- Rest

*Ask coach for modifications.