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Strength: Complete missed strength from Sunday/Monday Skill: Mobility by coach prescription MetCon: In teams of two 100 Strict Pull Ups *ask coach for scaling options Cash Out: 2K Run For Time Olympic Weightlifting: Out of breath Clean & Jerk: 25 min work up to heavy single, perform 5 burpees before each set TNG Push Press: […]
Skill: Mobility practice by coach prescription. Metcon: “Dirty Thirty” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/12 lbs) 30 Double unders 30 Burpees ———– Olympic Weightlifting Hang clean – 6×3 UB […]
Skill: practice Wall balls efficiency, DU & RMU MetCon: OPEN 12.4 As Many Reps as Possible in 12 minutes 150 Wall Balls (20/14lbs) 90 Double-Unders 30 Muscle-Ups perform in 2 heats with one person working and the other judging. Olympic Weightlifting Find 1 RM squat clean (25 min) Push jerk 5x5x60% […]
Skill Practice: Touch n’ Go Clean & Jerk / Kipping Toes 2 Bar MetCon: OPEN 13.4 As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks 6 Toes-to-Bars 9 Clean-and-Jerks 9 Toes-to-Bars 12 Clean-and-Jerks 12 Toes-to-Bars If you complete the round of 12, go on to 15. If you […]
Strength: Back Squat 10 min E2MOM 5 reps (Start at 70% 5RM, then add weight each set to failure) Skill: Squat Clean & Jerk Then: Strategy & Standards talk MetCon: OPEN 11.1 In 2 heats – one working, one judging As Many Reps as Possible in 5 minutes Squat Clean (75/50 kg) Jerk (75/50 kg) You must complete […]
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 […]
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 […]
Strength: A) Deadlift 5*5 with weight from elements B) Deadlift 5*5*90%5RM C+D) Back Squat Establish 2RM Skill: Clean&Jerk MetCon: “Gwen” 15-12-9 reps T&G Clean &Jerk *Weights by coach instructions. ** Ask coach for scailing options. S&A WOD ME Pull Conventional Deadlift 3-3-3-3-3-3 Bent over row 4*6-8 Chin ups 3*max reps Banded good mornings 100 […]
Skill: Push press/jerk warm up (10min) Strength: Strict press A) 5*5 weight from elements B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set) MetCon: 5RFT 9 Push ups 15 Toes 2 Bar 21 KB Sumo deadlift high pulls A) Pike push ups/HRPU-Sit ups/K2E-12/8kg B) Pike push ups/HSPU/ring push ups/K2E-20/12kg C) HSPU-T2B-24/16kg D) […]
Skill: Clean (10 min Practice) Strength: Deadlift/ Clean. A) Deadlift 5×5 weight from elements. B+C+D) Clean pull + clean + 2 Fronts squats *5*80% Clean MetCon: “D.T” 5 RFT 12Deadlift 70/50kg 9 Hang power cleans 70/50kg 6 Push jerks 70/50kg *Ask coach fro scaling options S&A WOD ME Press Push press 3-3-3-3-3 Accessory: […]