WOD 15/9/16
|
Strength: Back Squat/Front Squat + Handstand by personal Program. |
| S&A WOD Volume press Wide Grip Bench Press 6*6-10*50-70%ME MetCon: For Time Complete 100 clapping/plyo Push ups *EMOM perform 3 strict chin ups/supine ring rows |
WOD 14/9/16
Strength: Press
(By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Behind the neck push press 8*3*80% 3RM
D) Behind the neck jerk 9*2*80%1RM
MetCon: In Front Of Running Clock Perform 3 Rounds For reps
1min HSPU
1min Row (cal)
1min KB Swings 24/16kg
1min Ring dips
*2min Rest
WOD 13/9/16
Skill: Power Clean practice + Pull ups by personal program
MetCon: 21-15-9-6-3 Reps Of
Power Cleans
Toes 2 Bar
A) Ask coach for specific instructions
B) 30/20kg-K2E
C) 40/25kg-T2B
D) 60/42.5kg-T2B
WOD 12/9/16
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90%5RM. C+D) Clean from deficit (10kg bumper plate) Establish 1RM. MetCon: 9min AMRAP 5 Burpee pull ups 10 Clapping Push ups 15 Wall balls *Ask coach for scaling options. |
| S&A WOD ME Squat Zarcer squat (from racks) 2-2-2-2-2-2 Barbell good mornings 4*6-8 (Dumbbell) Bent over row 3*10 Glute bridges 100 reps in any order |
WOD 11/9/16
Skill: Power Clean
Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Behind the neck push press find 3RM
D) Behind the neck jerk find 1RM.
“Surprise MetCon”
The surprise was:
MetCon: Partner “Double Grace”
complete as a team of two 60 reps of Clean&jerk 60/42.5kg
S&A WOD
ME Bench
Weide grip bench press
6-6-6-6-6-6
Strict shoulder press 4*8-10
Push ups (add weight if needed) 3*10
Triceps ext. 100 reps in any order.
WOD 9/9/16
| Skill: Hang power clean practice by coach prescription. MetCon: 15min AMRAP Ladder 1 Pull up (Jumping pull up) 2 Toes 2 bar (K2E) 2 Pull ups 3 Toes 2 Bar 3 Pull ups 4 Toes 2 Bar …. etc. —————— Rx’d meet |
| S&A WOD Speed Pull Sumo Deadlift 9*2*50-70%ME MetCon: Complete 3 Rounds for reps 45 sec sled pull 15 sec rest 45 sec Ball Slams 15 sec rest 45 sec. Sumo stance Swings 15 sec rest 45 sec Jumping squats *rest 1 min between rounds. |
WOD 8/9/16
| Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Deadlift 5*5 weight from elements B) Back Squat 5*5*90% 5RM. C+D) Clean Pull 6*3*110% Clean (Or ask coach for specific instructions) MetCon: In teams of 2 perform for time 150 Wall balls P1- Wall balls P2- Deadlift hold 100/70kg (or ask coach for specific instructions) *ask coach for scaling options.
|
| S&A WOD Speed Press Close grip bench press 8*3*50-70% MetCon: In front of running Clock 1min Clapping push ups 1min Straight leg sit ups 1 min Around the world with bumper plate 2min Clapping push ups 2min S. leg sit ups 2min arond the world with bumper plate 1min. … 1min. … 1min. … |
WOD 7/9/16
Strength: Press
(By ability – try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press find new 5RM (If Already done perform 5*5*80% 5RM)
C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets)
D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets)
MetCon: 3 RFT
400m run
21 KB swings
12 Ring dips
A) 12/8kg-dips by ability.
B) 16/12kg Dips by ability.
C) American swings 24/16kg – ring dips
D) Double kb Snatch 24/12kg- strict ring dips.
WOD 6/9/16
Skill: pull ups by personal program.
MetCon: For Time perform 100 pull ups
*EMOM death by hang power cleans (1st min 1, 2nd min 2, 3rd min 3 etc. )
Time cap 15min.
A) Ask coach for specific instructions
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
WOD 4/9/16
Skill: Hang power clean.
Strength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press find new 5RM
C) Strict Press estblish 3RM
D) Floor press establish 3 RM.
MetCon: In teams of 2 perform 12 min AMRAP of..
5 Hang power Cleans 60/42.5kg
10 HSPU
*Ask coach for scaling options