WOD 2/11/16

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Skill: L-sit Practice 10min.

sets of Max effort by progression

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

5 S2OH
10 Toes to bar
15 Box jumps 60/50 cm

A) 30/20kg-Vups-Step up
B) 42.5/30kg- K2E- Box jumps
C) 50/35kg
D) 60/42.5kg

WOD 1/11/16

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Skill: Barbell Snatch practice – 20 min.

MetCon: 5RFT
400m Run
6 Snatches
12 Burpee OTB

A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) 60/42.5kg

WOD 31/10/16

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Strength: Barbell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90%5RM
C) Snatch Grip DL (Use straps) 3-3-3-3-3-3
D) Snatch Pull (Use  straps) 3-3-3-3-3-3

MetCon: 15-12-9 reps of
Hang Power Cleans 42.5/30kg
Front rack lunges (steps *2) 42.5/30 kg

*Ask coach for scaling options
S&A WOD
ME Squat
Back Squat 2-2-2-2-2-2
Front Squat 4*6-8
Bent Over row (dumbbell) 3*10
Banded Good mornings 100 reps in any order.

WOD 30/10/16

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Skill: L-sit practice

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

MetCon: In teams  of 2 complete 14min AMRAP
5 HSPU
7 SDLHP 32/24kg KB
9 Wall Balls

P1- Perform the AMRAP
P2- Plank/L sit hold
S&A WOD
ME PRESS
 Close grip (leg on the bench) Bench Press 3-3-3-3-3

Strict Press 4*8-10
Push ups (ring by ability) 3*12-15
Triceps ext. 100 reps.

WOD 28/10/16

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Skill: Snatch Practice

MetCon: “Amanda”
9-7-5 reps of
Squat Snatch 60/42.5kg
RMU

*Ask coach for scaling options

WOD 27/10/16

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Strength:  Establish 5RM Back Squat.

Skill: Broad Jumps (establish max distance)

MetCon: 15 min AMRAP
10 Toes 2 bar
20 OH Lunges 25/15kg
30 DU

WOD 25/10/16

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Skill:

Snatch practice.

MetCon:

10-9-8…1 reps of
Snatch 50/35kg
Burpee OTB

WOD 24/10/16

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Skill: Handstand Walk/free Handstand Practice

Strength: Deadlift establish 5RM.

MetCon: 12-9-6 reps of
Squat Clean 60/42.5kg
RMU

*Ask coach for scaling Options
S&A WOD (NO CLASS, COMPLETE AT OPEN GYM)

ME Pull
Rack pull (pull from block, below the knee cap) 2-2-2-2-2-2
Bent over row 4*6-8
Chin ups/supine ring rows 3*max reps
Banded good mornings 100 reps in any order.

WOD 23/10/16

/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: “Fran” 21-15-9 reps of
Thrusters 42.5/30kg
Pull ups
*Ask coach fro scaling options.

S&A WOD (NO CLASS, COMPLETE AT OPEN GYM)

ME Press
Strict Press 3-3-3-3-3
Weighted Push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order