WOD 7/12/16
Strength: Floor Press
A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90% 5 RM.
C+D) Floor Press 6*3*90% 3RM.
MetCon: 12min AMRAP
10 Toes 2 Bar
15 Ring dips
20 DU
WOD 6/12/16
Skill: Turkish get ups
MetCon: In teams of 2 complete 30 min AMRAP:
6 Legless Rope Climbs
12 TGU (weights by ability)
WOD 4/12/16
Strength: Press
A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90% 5 RM.
C+D) Floor Press 6*3*90% 3RM.
MetCon: In Teams of 2 complete for time
600m run
30 G2OH 60/42.5kg
400m run
20 G2OH
200m run
10 G2OH
*Ask coach for scaling options
WOD 2/12/16
Skill: By coach prescription
MetCon: Hero WOD:
“ TOMMY MAC”
2 Rounds For Time
12 Burpees
12 Thrusters (52.5/35 kg)
12 Burpees
12 Power Snatch (52.5/35 kg)
12 Burpees
12 Push Jerks (52.5/35 kg)
12 Burpees
12 Hang Squat Clean (52.5/35 kg)
12 Burpees
12 Overhead Squat (52.5/35 kg)
WOD 1/12/16
Strength: Squats
A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C+D) Front Squat establish 2RM.
MetCon: 9min AMRAP
6 SDLHP
9 Toes 2 Bar
12 DU
A) Ask coach for specific instructions.
B)KB 24/16kg – K2E – DU by ability
C)45/30 kg
D) Front Squats 60/42.5kg- T2B – UNBROKEN DU
WOD 30/11/16
Strength: Floor Press
A) Floor press establish 5 RM.
B) Floor Press Establish 5 RM. (If done, perform 5*5*80% 5RM)
C+D) Floor Press establish 3RM. (If Done perform 6*3*80%3RM)
MetCon: 20min
AMRAP
400m run
Max reps unbroken S2OH
A) Ask coach for scaling options.
B) 30/20kg
C) 42.5/30kg
D) 60/40kg.
WOD 29/11/16
Skill: Turkish get up.
MetCon: In teams of 2 perform 24 min AMRAP.
200m Farmer carry 32/24 kg
20 Turkish get ups (weights by ability)
*Ask coach for scaling options
WOD 28/11/16
| Strength: Barbell pull – Deadlift A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C+D) Sumo Deadlift establish 2 RM. MetCon: 15-10-5 reps of Power Cleans HSPU Box Jumps A) Ask coach for scaling options. B) 30/20kg- Pike Push ups (HSPU by ability)-60/50 cm C) 50/35kg-HSPU-60/50cm D) 70/42.5kg-Strict HSPU-70/60cm |
WOD 27/11/16
Strength: Press
A) Floor press establish 5 RM.
B) Floor Press Establish 5 RM.
C+D) Floor Press establish 3RM.
MetCon: “CINDY” 20 min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
*Ask coach for scaling options.