WOD 29/10/17
Strength: Bench Press
A+) Establish 5RM Bench Press
Skill: Free HS practice.
MetCon: In Front Of Running clock perform 10min EMOM
20 sec Handstand (Back2wall/Face2wall/Free)
AMRAP Sit ups in rest of the time.
WOD 28/10/17
TONIGHT 19:00 AT MIKE’S PLACE ON THE TAYELET:
Strength: Complete missed lift.
MetCon: “Nicole” 20min AMRAP
400m Run
Max reps Unbroken Pull ups
*Ask coach for mod.
WOD 27/10/17
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: 12min AMRAP
5 Power Cleans
7 Ring Dips
9 Toes 2 Bar (K2E/V-ups)
A) 16/12kg SDLHP-Dips by ability-Vups
B) 40/25kg- dips by ability- K2E
C) 50/30kg- Ring dips
D) 60/35kg- ring dips
E) 60/42.5kg- Strict Ring Dips- Strict toes 2 bar
Endurance:
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 142.5kg/100kg, each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
16m. partner barbell carry, 142.5kg/100kg
WOD 26/10/17
BAR-LYMPICS THIS SATURDAY AT MIKE’S PLACE!
Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift establish 5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)
MetCon: 15-10-5 reps of
Snatch
Burpee box over 60/50cm
A) Ask coach for specific instructions
B) 30/20kg
C) 42.5/30kg
D) 60/35kg
E) 70/42.5kg
———————
Olympic Weightlifting WOD
- 20 min to establish 1RM snatch
- PC 6x2x80% 2x2x85%
- Jerk from racks 5x3x75-85%
- Backsquat 5x5x80%
WOD 25/10/17
BAR-LYMPICS THIS SATURDAY 19:00 AT MIKE’S PLACE!
Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press establish 5RM
C,D,E) Push Press establish 5RM (If done Last week perform 5*3*90% 5RM)
MetCon: 9min AMRAP
6 Pull Ups
9 Thrusters
A) J. Pull ups-20/15kg
B) Pull ups by ability – 30/20kg
C) 42.5/30kg-Pull ups
D) 42.5/30kg- C2B Pull Ups
E) 50/35kg-C2B Pull ups
WOD 24/10/17
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: 4 RFT
25 DU
20 Wall Balls 20/12lb
15 Toes 2 bar (Toes 2 rings/K2E/V-ups)
Ask coach for MOD.
———————-
Olympic Weightlifting WOD
- 20min to establish 3RM TnG Snatch
- E2MOM 16 3 TnG S2OH start at 60% add weight by feel
- FS+BS 2×7+13×60% of BS
- Pullups/RMUs by coaches prescription
Endurance:
For Time:
“99”
Run 1600m
33 Push Ups
Run 1600m
33 Squats
Run 1600m
33 Burpees
WOD 23/10/17
Strength: Squats
A. Back Squat 5*5 EW
B. Back Squats est 5RM
C. +D. Front Squat est 5Rm (or 5*3 90% 5RM)
E. Squat Clean est. 1RM
Metcon:
12 min ladder of:
3 Cleans
3 Burpee OTB
6
6
9
9
…
…
A. KBS 16/12kg-Burpeee
B. 30/20
C. 42.5/30
D. 50/35
E. 60/42.5
WOD 22/10/17
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: 21-15-9-6-3 reps of
HSPU (Pike Push ups/KB Push press 16/12kg)
Toes to bar (toes to rings/k2e/V-ups)
KB swings 32/24kg
Ask coach for MOD.
WOD 21/10/17
Strength: Complete missed lift.
MetCon: “Filthy Fifty”
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (20/15 kg)
50 Back Extensions
50 Wall Balls (20/12 lbs)
50 Burpees
50 Double-Unders
WOD 20/10/17
Skill/strength: Ring Muscle Ups/complete missed strength (ask coach for instructions)
Strength:
By ability
10 min E2MOM
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: 10min AMRAP
2 Ring MU
3 Squat Snatch
A) Ask coach for specific Instructions.
B) MU by ability (scale to FG ring pull ups/ FG ring rows *2)- 20/15kg
C) 42.5/30kg
D) 50/35kg.
E) 60/42.5kg
Endurance:
For time:
60 push-ups
50 dips
40 handstand push-ups
30 Floor presses, 70kg/50kg
20 jerks, 70kg/50kg
10 push presses, 70kg/50kg