WOD 18/11/17
Strength: Complete Missed Lift.
MetCon: Partner “CINDY” In teams of 2 I go you go
25min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
WOD 17/11/17
Skill Handstand practice.
MetCon: 15.3 OPEN
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots 20/12lb
100 double-unders
(Scaling MOD)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 20/12lb
200 single-unders
Endurance:
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls, (42.5/30)
50 inverted burpees
50 toes-to-bars
Row 50 calories
WOD 16/11/17
Strength: Deadlift
A) Deadlift 5*5*EW
B) Deadlift 5*5*90% 5RM
C) Snatch Grip Deadlift (use straps) 3*5*90% 5RM.
D+E) Snatch Pull 5*3*90% 3RM
MetCon: 15-12-9-6-3
Deadlift
Toes 2 Bar (scale by ability: toes 2 rings/K2E/Vups)
A) 80% 5RM
B) 60/35kg
C) 85/45kg
D) 102.5/55kg
E) 130/70kg
WOD 15/11/17
Strength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C) Snatch Grip BTN Shoulder Press 3*5*90% 5RM
D+E) Snatch Grip Jerk 5*2*90% 2RM.
MetCon: 15-10-5-10-15 reps of
Ring Dips
Front rack KB Squats
A) Dips by ability-16/12kgoblet squat
B) Dips by ability-12/8kg
C) Ring Dips- 20/16kg
D) 24/16kg
E) Strict Ring Dips 32/20kg
WOD 14/11/17
Skill: HAndstand Practice.
MetCon: 20min AMRAP
5 Push Ups (handstand/pike/HRPU)
7 KB Swings (32/24kg or scale to AHAP by ability)
9 Box Jumps 60/50cm
Endurance:
5 rounds for time of:
50-cal. row (or 800 m Run)
30 Toes To Bar
20 Box Jumps
WOD 13/11/17
Strength:
Squats
A) Back Squat 5*5*EW
B) Back Squat 5*5*90%5RM
C) Back Squat 3*5*90% 5RM.
D,E) 5*2*90% 2RM
MetCon: 12-8-4 reps
Power Cleans
Burpee pull ups
A) Ask coach for specific instructions.
B) 40/25kg
C) 50/35kg
D) 60/42.5kg- Burpee Strict Pull ups
E) 75/47.5kg- Burpee Strict Pull ups
WOD 12/11/17
Strength: Bench Press
A+) Bench Press 3*5*90% 5RM
Tech: Power Snatch
MetCon: 12min AMRAP
200m run
Max reps Unbroken Hang power snatch 35/25kg
*Ask coach for MOD.
WOD 11/11/17
Strength: Complete Missed Lift.
MetCon: Partner WOD, In teams of (Igo, you go) 2 complete 25min AMRAP
20 Wall Balls
30 KB Swings (24/16kg)
40 Sit Ups
WOD 10/11/17
OverHead mobility Drills
MetCon: 20min AMRAP
5 Push Ups
10 OH Lunges
15 Double unders.
A) HRPU- 10/5kg-SU
B) Pike Push Ups- 15/10kg- DU Double unders.
C) HSPU- 20/15kg-DU
D,E) Strict HSPU-25/20kg- Unbroken DU (5TU)
Endurance:
“Badger“
Complete three rounds for time of:
30 Squat cleans 42.5/30kg
30 Pull-ups
Run 800 meters
WOD 9/11/17
Strength: Deadlift
A) Deadlift 5*5*EW
B) Deadlift 3*5*90% 5RM
C) Snatch Grip Deadlift (use straps) 5*3*90% 5RM.
D+E) 5*3*85% 3RM
MetCon: 9min AMRAP Ladder
2 Power Snatch
2 Pull Ups
4
4
6
6
A) Ask coach for specific instructions.
B) 30/20kg- Pull ups by ability
C) 42.5kg/30kg- Pull Ups
D) 50/35kg- C2B Pull Ups
E) 60/42.5kg-C2B Pull ups