Strength: Press
A) Strict Press 5*5*5RM
B+) Floor Press 5*3*90 5RM.
MetCon: Complete For time
1-2-3-4-5-4-3-2-1 reps of
Hang Power Clean 2 overhead
*After each Set perform 10 burpees.
A) Ask coach for specific instructions.
B) 42.5/30kg
C) 50/35kg
D) 60/42.5kg
E) 70/50kg
Skill: DU/TU
Kipping HSPU
MetCon: FOR TIME
60 HRPU
75 DU/25 TU
30 (Deficit) Ring rows
75 DU/25 TU
15 HSPU
75 DU/25 TU
15 HSPU
75 DU/25 TU
30 (Deficit) Ring rows
75 DU/ 25TU
60 HRPU
*Ask Coach For Scaling options.
Endurance:
For Time:
Row 5K
rest 5 min, then:
“Annie”
50-40-30-20-10
DU
Situps
Strength:
Squats
A) Back Squat 5*5*5RM.
B) Back Squat 5*3*90% 5RM
C+) Front Squat 5*3*90% 5RM
MetCon: 5RFT
7 Squat Cleans
8 Burpee Pull Ups
A) SDLHP+Gsquat 16/12 kg-Burpee
B) 30/20kg-Burpee Pull Ups
C) 42.5/30kg Burpee Pull ups
D) 60/42.5kg- Burpee STRICT Pull up
E) 70/50kg- Burpee Strict Pull up
Strength: Press
A) Strict Press 5*5*5RM
B) Strict Press 5*3*90% 5RM
C+) Push Press 5*3*90%5RM
MetCon: “Diane” 21-15-9 reps of
Deadlifts 102.5/70kg
HSPU
*Ask coach For scaling Options.
Strength: Complete Missed lift.
MetCon: (S&A As Well)
Skill: Hammer Strike.
then in teams of 2 complete 2 Rounds for time for time.
50 Hammer Strikes L
200m Front Rack Carry AHAP
50 Hammer Strikes R
200m Front Rack carry R
Skill: DU/TU Practice
MetCon: 4 RFT
25 Wall balls
75/25TU
25 American KBS 24/16kg
25 Toes 2 Bar (scale by ability: K2E/K2C/Sit ups).
Endurance:
Real WOD is run 5k at the Midnight 5K Run…but if you insist…
“Jacinto Storm” (2017 edition)
For Time:
78 Double-Unders
78 Squats
78 Push-Ups
78 Pull-Ups
78 Wall Ball Shots, 20/14#
78 Kettlebell Swings, 24/16kg
78 Deadlifts, 42.5/30kg
78 Double-Unders
Reminder: Tonight Midnight 5K Run! Meet at Atarim at 23:45!
Strength: Deadlift.
A) Deadlift 5*5*5RM
B) Deadlift establish 5RM.
C+) Snatch Grip Deadlift establish 5RM.
MetCon: Complete For Time
Pull ups 20-18-16-14-12-10
Power Cleans 2-4-6-8-10
A) Jumping Pull Ups/RR*2-KB Swings
B) 40/30kg-Pull ups
C) 50/35kg- Pull Ups
D) 60/42.5kg-C2B Pull ups
E) 60/42.5kg- BMU
Strength: Press
A) Strict Press 5*5*5RM
B+) Floor Press Establish 5RM.
MetCon: IN Front Of Running Clock Perform 3 Rounds For Reps
1min HRPU
1min Row (cal)
1min One Arm KB Push Press 24/16kg
1min KB SDLHP 24/16kg
2min Rest between rounds.
*ask coach for scaling options.
Skill: DU/TU Practice
MetCon: In teams of 2 complete for time
100 DU/30 TU
50 Pistols
100 DU/30 TU
50 Pull Ups
100 DU/30 TU
50 Ring Dips
100 DU/30 TU
50 KB Swings 32/24kg
*Ask coach for scaling options.
Endurance:
“Rowing Angie”
For Time
Row 500 m
100 Pull Ups
Row 500 m
100 Push Ups
Row 500 m
100 Sit Ups
Row 500 m
100 Squats
Strength: Squat
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM
C+) Front Squat Establish 5RM.
MetCon: 9-15-21-15-9
Power Snatch
Toes 2 Bar
A) SDLHP 16/12kg- Quality Vups
B) 30/20kg- K2E
C) 42.5/30kg- T2B
D+) 50/35kg-T2B