| Strength: A) Dips – 5 sets of max reps by ability (from elements 4) B) Bar dips 6*3*5RM (weight) C) Ring dips 6*3*70-85% 3RM MetCon: 12min AMRAP 7 S2OH 9 HSPU 11 Burpees A) 12/8kg KB (1 arm, then the other) -HRPU B) 30/20kg-Pike push ups C) 45/30kg RX’d D) 60/42.5kg -Deficit HSPU (25/15kg Bumper plate) |
Skill: Kipping Muscle ups – Bar/Ring
*ask coach for instructions.
MetCon: “Jennifer”
26min AMRAP
10 Pull ups
15 KB Swings 24/16kg
20 Box jumps 60/50cm
*Ask coach for scailing Options.
| Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift 5*5*90%5RM C+D) Establish 2RM Front Squat Skill: Hang Squat Clean MetCon: 9 min AMRAP 5 Hang Squat Cleans 10 Toes 2 bar 15 Wall Balls A) G. Squats 16/12kg – V-ups B) 30/20kg – K2E C) 45/30kg – toes 2 bar D) Rx’d 60/42.5kg |
| S&A WOD ME Squat Front Squat 4-4-4-4-4-4 Zercher squats 4*6-8 Bent over row 3*10 Banded good mornings 100 reps in any order. |
Mobility:
| Strength: A) Dips 5 set of max reps dips by ability (from elements 4) B) Bar dips establish 5RM C+D) Ring Dips establish 3RM. Skill: Kipping HSPU MetCon: “Kip for cure” 7min AMRAP 7 Pull ups 5 HSPU 3 OHS 40/30kg *Ask coach for scaling options. |
| S&A WOD ME Press Strict Press 6-6-6-6-6-6 Weighted Push ups 4*8-10 Laterall raises 3*12-15 Triceps ext. 100 reps in any order. |
| Skill: Power snatch
MetCon: “Randy” Compare your result with 03/06. |
| S&A WOD Speed Pull Combo DL (Conventional+Sumo) (2-2)*8*60-80%ME MetCon: In teams of 2 complete for time |
| Rx’d Meet 2015 GAMES EVENT 10 For time 15 min Time Cap. |
| Strength:
A) Back squat 5*5 with weight from elements Skill: Ring MU MetCon: “Nate” 20 min AMRAP |
| S&A WOD Speed press Bench press 8*6*60-80%ME MetCon: 15min EMOM 1min Strict press 7 reps 2 min Straight leg weighted sit ups 9 reps 3min 11 HRPU |
Strength:
A) Strict press 5*5 with weight from elements
B) Strict press establish new 5rm (If already done perform 5*5*80% 5RM)
C) Push press 6*2*(60-80% 2RM) Pause at the dip
D) Split Jerk 6*2*60-80% 1RM (work on quality)
Technique: Power clean
MetCon: 13.4 OPEN
7 min AMRAP Lladder of
3 C&J 60/42.5kg
3 Toes 2 bar
6 C&J
6 Toes 2 bar
9
9
…
*Ask coach for scaling options
MetCon:
“Barbara”
5RFT
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
(45 min cap)
*Rest 3min between each round
*** Ask coach for scaling options.
| Strength:
A) Deadlift 5*5 weight from elements
|
| S&A WOD M.E. PULL Combo Deadlift Sumo+ Conventional (2+2)*6 Bent over row 4*6-8 Chin ups/supine ring rows 3*max reps Glute bridges 100 reps in any order.
|
| Strength: A) Strict press 5*5 with weight from elements B) Strict press establish new (5rm) C) Push press establish 2 RM D) Split Jerk Establish 1RM MetCon: 3RFT 9 OHS 12 Pull ups 15 Burpee OTB A) 16/12kg goblet squats-Jumping pull ups B) 30/20kg-j.Pull ups/Pull us C) 42.5/30kg- C2B Pull ups D) 60/42,5kg – Bar MU |
| S&A WOD ME PRESS Bench Press 6-6-6-6-6 Dips 4*8-10 One Arm shoulder press 3*10 Triceps ext. 100 reps in any order. |