Strength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift establish 5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)
Skill: Squat clean practice
MetCon: 7 rounds for time
7 Squat Clean
100m run
A) Ask coach for specific instructions.
B) ½ BW.
C) ⅔ BW
D) BW
E) 1 ¼ BW.
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Olympic Weightlifting WOD
Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press establish 5RM
C,D,E) Push Press establish 5RM.
MetCon: 5 Rounds for time
15 Push Press
35 Double unders
A) 20/15kg-SU
B) 30/20kg- DU by ability
C) 42.5/30kg-DU
D) 50/35kg-DU
E) 60/42.5kg- UNBROKEN DU
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.
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Olympic Weightlifting WOD
Endurance:
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Cashout: ???
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.
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
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
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
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
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. .
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.
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Olympic Weightlifting WOD
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