WOD 11/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ
Metcon: “מעבדות לחירות”
4 rounds for time:
400m run
25 Kettle Bell Swings
25 Box Jumps
25 Kettle Bell G2OH 20/10KG
25 Sit Ups
WOD 10/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ
Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 5*5*90% 5RM
C) Combo Pull (sumo vs. conventional) 6*2+2 ( add weight each set to heavy double)
D) Snatch Pull+ Hang Snatch Pull (use straps !!!) 6*1+4*85% Snatch
MetCon:
ביד חזקה ובזרוע נטויה
In teams of 2 (I go, You go)
100 push press (40/25KG)
80 pull ups
60 ring dips
40 pull ups
20 push ups
50 wall balls
*ask coach for scaling options, be responsible, this is high volume for the arms
WOD 9/4/17
Strength: Overhead Press
A) 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Push Press 6*2*90% 1RM
MetCon: 3 rounds for reps of
4min AMRAPs
5 Pull ups
10 Squats
15 Push ups
*rest 2min between rounds.
A) Pull ups by ability/j. pull ups/ ring rows- HRPU- Air Squats
B) Pull ups/J. Pull ups-G. squats 12/8kg-HRPU
C) Pull ups-goblet squats 16/12kg- HRPU
D) C2B Pull ups- Pistols-Pike push ups
D+) BMU- alt. pistols- HSPU
WOD 7/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength:
Strict Pull Ups by ability
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*3*80%3RM; then one set of ME BW Pull ups
4)10+ Pull ups: 6*5*80% 5RM; then one set of ME BW Pull ups.
MetCon: “Fight Gone Bad”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/12 lbs)
1 minute Sumo Deadlift High-Pulls (35/25kg)
1 minute Box Jumps (60/50cm)
1 minute Push Press (35/25kg)
1 minute Row
1 minute Rest
WOD 6/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM.
C) Front Squat 5*3*90% 3RM
D) Overhead Squat 2-2-2-2-2-2
MetCon: In Teams of 3 Perform for reps 20min OF
P1- 200m suitcase carry AHAP
P2+P3: I go you go Walking Lunges
Olympic Weightlifting:
1. Hang Clean 3x3x75% 3x2x85%
2. Clean & Jerk 4x3x75% 2x2x80%
3. Snatch Pull with pause at knee (2 sec) 5x3x100%
4. Back Squat 1&¼ 6x3x75%
WOD 5/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength: HSPU/Overhead Press
A) Strict Press 5*5*5RM
B) Establish 5RM, If done perform:
Strict Press 5*5*80% 5RM (Deloading)
C) Strict HSPU 5 sets of max reps.
D) Same As C, but scale up to deficit if needed.
Tech: Power Clean practice
MetCon: 12min AMRAP
9 Power Cleans
7 Thrusters
5 Push Press
A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5kg/30kg
D) 60/42.5kg
D+)80/50kg
WOD 4/4/17
https://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength: Strict Pull Ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*3*80%3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*5*80% 5RM; then one set of ME BW Pull ups.
MetCon: In teams of 2 perform for time
400m Partner Run
60 Cal Row
50 KB Swings 24/16kg
40 Burpees
30 Toes 2 Bar (K2E/ Vups)
400 m Partner Run
WOD 3/4/17
Strength: Barbell Pull
A) Deadlift 5*5*5RM
B) Establish 5RM Deadlift.
C) Sumo Deadlift 5*3*90% 3RM
D) Snatch High Pulls (Klokov Pulls) 5*3*85-90% Snatch (Use straps)
MetCon: “Charlotte:
21-15-9 reps of
Overhead Squat
Sumo DL High Pulls
Rx’d 42.5/30kg
*Ask coach for scaling options.
WOD 2/4/17
Strength: Overhead Press
A) 5*5*5RM
B) Establish 5 RM
C+D) Push Press 6*3*85% 1RM
MetCon: 10 Rounds For quality reps
ME Unbroken Push ups
ME Unbroken DU
A) HRPU-SU
B) Push ups by ability: clapping/plyo/HRPU- SU/DU by ability
C+D) Clapping Push ups+DU
D+) HSPU+Triple Unders
WOD 31/3/17
Strength: Strict Pull Ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups: Establish 3RM
4)10+ Pull ups: Establish 5RM
MetCon: “Elizabeth”
21-15-9 reps of
Cleans 60/42.5kg
Ring Dips
*Ask coach for scaling options.