WOD 21/10/16
Skill: Squat Snatch Practice 20min.
MetCon: 15 min AMRAP ladder
3 OHS 42.5/30 kg
3 C2B pull ups
6
6
9
9
…
___________
RX’d meet:
3 RFT
10 OHS 60/42.5(35)kg
50 DU
WOD 20/10/16
/in WOD /by Jake MillerStrength: Squat.
Overhead squat establish 3RM
(If OHS can’t be done in proper form, establish 5RM back squat)
MetCon: 12min AMRAP
15 Burpees
10 KB swings 32/24kg
5 Alt. Pistols (each leg)
WOD 19/10/16
/in WOD /by Jake Miller
| 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 reps & quality. 5 Rounds of Max reps unbroken push press 42.5kg Max reps unbroken pull ups *rest 2 min between rounds. **For push press use weight that you can do at least 5 reps in a row. If the RX’d weight is too heavy, scale down – however, scaling up is more than welcome. Same works for pull ups. Scale down to jumping or scale up to: C2B/BMU/RM. |
WOD 18/10/16
/in WOD /by Maayan MoskowStrength:
Snatch grip deadlift 5*5*90% 5RM
MetCon:
3 rounds for reps In Front of running clock
1min row (cal)
1min Power Cleans 42.5/30kg
1min DU
1min Front squats 42.5/30kg
-1min rest
*Ask coach for scaling options.
WOD 17/10/16
/in WOD /by Maayan MoskowMetCon:
“Nicole”
20 min AMRAP
400m run
Max reps pullups
Cashout: Yoni’s choice (beware)
WOD 16/10/16
/in WOD /by Maayan MoskowSkill: Overhead mobility drills.
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
50 DU
25 Pull Ups
25 Toes 2 bar
50 DU
25 Burpees
25 clapping pushup
50 DU
*Ask coach for scaling options.
WOD 14/10/16
/in WOD /by Maayan Moskow
| Strength: Sott’s Press (by ability) 5*6-8 (quality) Skill: Power Snatch MetCon: “Isabel” 30 reps of snatch 60/42.kg —————– Rx’d meet Same like regular class “Isabel” 30 reps of snatches 60/42.5(35) kg. |
| S&A WOD Speed Squat Back Squat 9*4*50-70% ME MetCon: 21-15-9 reps of Twin KB Swing Front KB Rack Squats *After each round perform 100m Farmer carry |
WOD 13/10/16
/in WOD /by Maayan Moskow
| Strength: Push ups (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: In front of running clock 4 Rounds for reps 1min Row (cal) 1 min KB Swings 24/16kg 1min Push press 42.5/30kg 1min Box jumps 60/50cm *1min Rest |
| S&A WOD
Speed press Pause bench press 8*3*50-70% ME 25-20-15 reps for time of Clapping push ups Straight leg weighted sit ups |
WOD 11/10/16
/in WOD /by Maayan MoskowSkill:
By coach prescription.
MetCon: “Lucy”
5 RFT
5 Pull ups
10 Burpees
400m Run
WOD 10/10/16
/in WOD /by Maayan MoskowStrength: Wide (snatch) grip deadlift Establish 5RM (use blocks if needed)
Skill: Hang Squat Snatch.
MetCon: 10 min AMRAP LADDER OF 3-5-7-9-11…
Hang Squat Snatch
Toes 2 bar
A) Ask coach for specific instructions.
B) 30/20kg- K2E
C) 40/30kg-T2B
D) 50/35kg- T2B