WOD

Skill: HandStand practice.

MetCon: 30 min AMRAP
10 Shoulder Taps
15 Burpees
20 KB Swings 24/16kg

*Ask coach for scaling options.

 

Olympic weightlifting WOD 20/6:

1. Cluster + Thruster 3×1+2×60% 2×1+1×70% 2×1(cluster)x80% work up to 1RM (percentages are based off 1RM C&J)
2. TNG Hang power clean 3x5x70% 3x5x80%
3. Snatch pull 3x3x95% 3x3x105%
4. Overhead squat 5-5-3-3-1

 

Strength: Overhead Press A) Strict Press 5*5*5RM. B) Strict Press 5*5*90% 5RM C+D) Push Press 5*5*90% 5RM. MetCon: 21-15-9-6-3 reps of Push Ups Pull Ups Sit ups A) HRPU-J. pull ups B) Pike Push Ups-Pull ups by ability-10/5kg straight leg sit ups C) HSPU-Pull ups- 15/10kg s leg sit ups D) 25/10kg bumper plates Deficit HSPU- c2b Pull ups- 20/15 kg S leg sit ups

Strength: Squats
A) Back Squat 5*5*5RM
B+) Back Squat establish 5RM.

MetCon: For time
1k run
then 5RFT
20 Walking Lunges
15 Air Squats
10 KB Swings 32/24 kg

Ask coach for scaling options

 

Olympic weightlifting WOD 15/6:

1. Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. 1 rep of each movement, start at 60% of max C&J, add weight each set untill failure
2. Jerk from Racks 7x3x75%
3. Good morning 4x8x50% 1RM clean
4. Back squat 3x3x80% 3x2x85% 2x2x90

Skill: Handstand

MetCon: In teams of 2 complete for quality
25 Wall Walks
50 KB Snatches
50 Pull ups
150 Double unders

*ask coach for scaling options.

 

Olympic weightlifting WOD 13/6:

1. Hang snatch + Snatch : 2×2+1×80% 2×1+1×85% 2×1+1×90%
2. Power Clean 6x3x80%
3. Snatch pull 7x3x100%
4. Front squat 3x3x85% 3x2x90%

 

Strength: Overhead Press A) Strict Press 5*5*5RM B) Strict Press establish 5RM C+D) Push Press establish 5RM. MetCon: In teams of 2 (I go you go) complete for time 20-16-10-16-20 reps of HSPU Hang Power Cleans A) HRPU*2+KBS B) Pike PU-40/25kg C) HSPU-50/30kg D) Strict HSPU-60/35kg