Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 3*5*90% 5RM
C) Push press 6*3*80 3RM (Pause at the dip 2 sec)
D) Floor Press 6*3*80% (3RM) – Pause 3 sec
MetCon:
50 DU
then 3RFT
400m run
15 S2OH
Then Complete 50 DU again
A) SU– 12/8kg KB
B) DU-30/20kg
C) DU-45/30kg
D) Unbroken DU 60/40kg
Skill: Kipping Pull ups
15 min practice.
A) Movement awerness/pull-up strength
B) Work on the skill
C) Butterfly
D) Butterfly C2B/ Bar MU Kipp.
MetCon: 20 min AMRAP
A+B:
“Cindy”
5 pull ups
10 Push ups
15 Air Squats
*ask coach for scaling options
C+D:
“Marry”
5 HSPU
10 Pistols
15 Pull ups
*D athletes perform the pull-ups C2B.
| A) Deadlift 5*5 weight from elements B) Deadlift Establish 5RM |
| S&A WOD ME Deadlift Deadlift 2-2-2-2-2-2 Accessory: Romnian Deadlift 4*6-8 One arm KB row 3*10 Glute bridges 100 reps in any order |
| Strength: A) Strict press 5*5 with weight from elements B) Strict press Establish 5RM. C) Push press Establish 3RM D) Floor Press Establish 3RM MetCon: 15 AMRAP 5 S2OH 10 Toes 2 Bar 30 DU A) KB 12/8kg )each arm) – Sit ups-SU B) 30/20kg-K2E C) 42.5/30kg-T2B-DU D) 60/42.5kg-T2B (STRICT)-Unbroken DU |
| S&A WOD ME Press Bench press 3-3-3-3-3 Accessory: Srtict press 4*6-8 Dips 3*10 Triceps ext. 100 reps in any order |
| Deadlift. A) 5*5 weight from elements B+) 2*70%(1RM) 1*80% 1*85% Then 3 attempts to establish 1RM MetCon:In teams of 2: I go you go 3RFT 100m farmer carry (each) 32/24 (scale if needed) 50 Russian KB Swongs 32/24kg 50 OH Lunges 25/15kg Plate *Ask coach for scaling options. |
| S&A WOD Speed Pull Sumo deadlift 10*2*50-70% (ME) Metcon: 10-9-8…1 reps for tome of Sumo DL high pulls (30-50% ME Sumo DL) Over the bar jumping Squats |
| Gymnastic Push: 1) Pike Push ups- 5*max reps 2) Partial HSPU 5*Max reps 3) Strict HSPU 5*max reps (use deficit if more than 10 can be done undroken) MetCon: “BlackJack” PECs&ABs 🙂 For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups
|
| S&A WOD Speed Press Floor press 9*3*50-70% (ME) MetCon: “Same as regular class” |
| BACK SQUAT: A) 5*5 weight from elements. B+) 2*70%(1RM) 1*80% 1*85% then 3 attempts to establish 1RM Back squat Skill: OHS MetCon: “Charlotte” 21-15-9 reps of OHS 42.5kg Sumo DL high pulls 42.5/30kg *Ask coach for scailing Options |
Gymnastic pull: By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
Skill: RMU
MetCon: “Dobogai”
7 Rounds For Time
8 Muscle-Ups
22 Yard (20m) Farmer Carry (24/16kg kb)
*Ask coach for scailing options
| Barbell Pull
A)Deadlift 5*5 weight from elements B)Deadlift 2*70% (1RM); 1*80%; 1*85%; then 3 attempts to establish 1 RM deadlift C+D) Establish 1RM Clean |
| S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Accessory: Sumo stance bent over row 4*6-8 Zarcher squats 3*10 (from the floor) Glute Bridges 100 reps In any order |
Barbell Push: A) Strict Press 5*5 weight from elements B) Strict press 2*70%(1RM) 1*80% 1*85%; Then 3 attempts to establish 1RM Strict press% C) Push Press 3*70% 2*75% 1*85% then 3 attempts to establish 1RM push press D) Jerk same as C Tech: Snatch Balance MetCon: 3RFT 10 Power Snatches 15 Toes 2 Bar 10 OHS 15 Lateral Burpee over the bar A) KB 16/12kg SDLHP-Vups-G. Squats-Burpee B) 30/20kg-K2E C) Rx’d 40/30kg D) Rx’d 50kg |
| S&A WOD ME Press Floor press 3-3-3-3-3 Accessory: Deficit push ups 4*8-10 (add weight) One arm press 3*10 Banded triceps ext. 100 reps in any order |