WOD 25/11/16

/in /by

Skill: Barbell snatch practice

MetCon: “Isabel”
30 reps for time of
Snatch 60/42.5kg

*Ask coach for scaling options.

WOD 24/11/16

/in /by

https://www.youtube.com/watch?v=0GGvWnK0_3I

Strength: (squats)
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM

MetCon: In Front of running clock
1 min Burpee broad jumps
2min Alt. lunges (steps)
3min KB Swings 24/16kg
2 min Burpee Broad jumps
3 min Alt. Lunges
4 min KB Swings

*Beast scale up alt. lunges to pistols
** Ask coach for scaling options

WOD 23/11/16

/in /by
 

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: 10 min AMRAP
3 Clean & jerks
6 RMU
9 Box Jumps

A) Ask coach for specific instructions.
B) 40/25kg- Pull ups by ability/ 60/50cm
C) 50/35kg- Muscle ups by ability- 70/60cm
D) 80/45kg-RMU-70/60cm

WOD 22/11/16

/in /by
 

Skill: L-sit+ Overhead mobility drills.

MetCon: 10 RFT
200m run
20 DU
15 KB swings
10 OH Lunges

A) Ask coach for specific instructions
B) DU by ability- 16/12kg swings- 15/10kg bumper plate
C) 24/16kg KB- 25/15kg plate
D) Unbroken DU/ 24/16kg american swings/ Alt. pistols.

WOD 21/11/16

/in /by

Strength: Barbell Pull – Deadlift

A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM
C-D) Deadlift 6*3*90% 3RM.

Skill: Snatch Practice

MetCon: 15-10-5 reps of
Snatch
Pull ups
Burpee OTB

A) Ask coach for specific instructions.
B) 30/20kg- Pull ups by ability
C) 45/30kg- Pull ups
D) 70/42.5kg- C2B Pull ups

 

WOD 20/11/16

/in /by

Strength: Overhead Press
A) Strict Press 5*5 with weight from elements.
B) Strict Press: 5*5*90% 5 RM.
C) Push press 6*3*90% 3RM
D) Push jerk 6*3*90% 3RM

MetCon: In teams of 2 perform 24min AMRAP

5 Ring dips
7 Clapping Push ups
9 Toes 2 bar

P1- Doing the complex
P2- Plank (L-sit) hold

WOD 18/11/16

/in /by
 

Skill: Snatch Practice.

MetCon: Death By Snatch (12min Cap)

A) Ask coach For specific Instructions
B) 30/20kg
C) 42.5/30kg
D) 70/40kg.

Cashout: By coach prescription
—————–

Rx’d Meet
OPEN 15.1 + 15.1a

WOD 17/11/16

/in /by

Strength: Squats+pullups

A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 2-2-2-2-2-2

perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets

MetCon: 21-15-9 reps of
Sumo DL high pulls
Wall Balls

A) Ask coach for specific instructions
B) 24/16kg KB- 9/6kg WB
C) 42.5/30kg-9/6kg WB
D) 60/42.5kg- 9/6kg WB

WOD 16/11/16

/in /by
 

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: For time
150 DU
100m Suitcase carry L
100m Suitcase carry R
50 Burpees

A) SU/DU by ability- 12/8kg KB
B) DU- 16/12kg KB
C) DU- 24/16kg KB
D) DU- 32 (or scale up to heavy dumbbell)/24kg KB

WOD 15/11/16

/in /by

Skill: By coach prescription

MetCon: Hero WOD
“31 Heroes”

As Many Reps as Possible (AMRAP) in 31 minutes With a Partner:

8 Thrusters (70/50 kg)

10 Rope Climbs

11 Box Jumps (70/60 cm)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.


*Ask coach for scaling options.