Posts

WOD 2/11/16

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Skill: L-sit Practice 10min.

sets of Max effort by progression

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: 10 min AMRAP

5 S2OH
10 Toes to bar
15 Box jumps 60/50 cm

A) 30/20kg-Vups-Step up
B) 42.5/30kg- K2E- Box jumps
C) 50/35kg
D) 60/42.5kg

WOD 31/10/16

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Strength: Barbell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90%5RM
C) Snatch Grip DL (Use straps) 3-3-3-3-3-3
D) Snatch Pull (Use  straps) 3-3-3-3-3-3

MetCon: 15-12-9 reps of
Hang Power Cleans 42.5/30kg
Front rack lunges (steps *2) 42.5/30 kg

*Ask coach for scaling options
S&A WOD
ME Squat
Back Squat 2-2-2-2-2-2
Front Squat 4*6-8
Bent Over row (dumbbell) 3*10
Banded Good mornings 100 reps in any order.

WOD 28/10/16

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Skill: Snatch Practice

MetCon: “Amanda”
9-7-5 reps of
Squat Snatch 60/42.5kg
RMU

*Ask coach for scaling options

WOD 21/10/16

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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

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Strength: 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

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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 22/9/16

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Strength: Back Squat/Front Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Back Squat Find 5RM.
C+D) Front Squat tempo (4-2-1) 6*2*80% 2RM.

SURPRISE METCON

 

“Jerry Swinger”


30 Wall Ball Shots (20/12lbs)

30 Kettlebell swings (2/1.5 pood)

60 Box Jumps (60/50 cm)

30 Kettlebell Swings (2/1.5 pood)

30 Wall Ball Shots (20/12 lbs)
S&A WOD
SPEED BENCH
Bench Press 8*3*50-70%ME

MetCon: I go You Go 20 min AMRAP

10 Push press
100m Overhead carry 25/10kg

WOD 21/9/16

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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 5RM (If done on Sunday perform 5*5*80% 5RM)
C) Behind the neck press 6*3*90% 5RM
D) Split Jerk 6*3*80% 1RM.

MetCon: 5RFT
12 Push press
24 DU

A) Ask coach for specific instructions.
B) 30/20kg – DU by ability.
C) 45/30kg
D) 60kg/42.5kg – UNBROKEN DU

20/9/16

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Skill: Squat Clean Practice.

MetCon: 20min AMRAP
5 Squat cleans
7 Pull Ups
9 Burpees


A) Ask coach for specific instructions.
B) 30/20kg – Pull ups by ability.
C) 45/30kg.
D) 60/42.5kg – chest-2-bar pull ups