Posts

WOD 2/2/17

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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 the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.


*Ask coach for scaling Options

WOD 1/2/17

/in /by

Strength: Strict press

10 min E2MOM 5 reps (Start at 70% 5RM, then add weight each set to failure)


METCON: OPEN 12.3

As Many Reps as Possible in 18 minutes

15 Box Jumps (60/50 cm)

12 Push Press (52.5/35kg)

9 Toes-to-Bar


*Ask coach For scaling options

WOD 31/1/17

/in /by

Skill: Ring MU & DU Practice

MetCon: OPEN 15.3
As Many Reps as Possible (AMRAP) in 14 minutes

7 Muscle-Ups

50 Wall Balls (20/14 lbs)

100 Double-Unders


*Ask coach for scaling options.

WOD 30/1/17

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Strength: Deadlift

10 min E2MOM 5 reps (Start at 70% 5RM, then add weight each set to failure)

Technique:
Kipping Pull ups

MetCon: OPEN 14.1 / 15.2

For as long as possible complete in 3 minutes

From 0:00-3:00, 2 rounds of:

10 Overhead Squats (42.5/30 kg)

10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:

12 Overhead Squats (42.5/30kg)

12 Chest-to-Bar pull-ups

From 6:00-9:00, 2 rounds of:

14 Overhead Squats (42.5/30kg)

14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.


*Ask coach for scaling options.

WOD 29/1/17

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Strategy & Standards talk


Technique: Kipping HSPU

MetCon: (in two heats one working, one judging).

 

“OPEN 15.4”
As Many Reps as Possible (AMRAP) in 8 minutes

3 Handstand Push-Ups

3 Cleans

6 Handstand Push-Ups

3 Cleans 9 Handstand Push-Ups

3 Cleans
12 Handstand Push-Ups

6 Cleans

15 Handstand Push-Ups

6 Cleans

18 Handstand Push-Ups

6 Cleans

21 Handstand Push-Ups

9 Cleans
Etc., following same pattern until time is up


Rx’d 85/57.5 kg

*Ask Coach For Scaling Options.


cashout (time permitting): tabata diamond pushups

WOD 27/1/17

/in /by

Skill: SU/DU/TU Practice

MetCon: 25min AMRAP
200m run
15 Dips
10 Triple Unders
5 Clapping/Plyo Push ups

WOD 25/1/17

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Strength: Overhead Press
A) Strict press 5*5 with weight from elements.
B) Strict press establish 5RM.
C) Push press 3-3-3-3-3 ( start at 70% 3RM, add weight each set to failure)
D) Push jerk 3-2-1-1-1-1 (start at 70% 1R< at first set, add weight each set to failure)

MetCon: 21-15-9 reps of
Power Snatch
Toes 2 Bar

A) Ask coach for specific instructions.
B) 30/20kg – K2E
C) 42.5/30kg
D) 50/35kg

WOD 24/1/17

/in /by

Skill: Ring MU

MetCon: 30min AMRAP
2 Ring Muscle ups
4 Pistols
8 Triple unders
16 KB Swings



*Ask coach for scaling options

WOD 23/1/17

/in /by

Strength: Babell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift establish 5RM
C+D) Clean establish 1RM.

MetCon: 15-12-9-12-15 reps of
Thrusters
Burpee box jumps

A) Ask coach for specific instructions.
B) 30/20kg – 60/50cm
C) 45/30kg – 60/50cm
D) 50/35kg – 70/60cm

WOD 22/1/17

/in /by
Strength: Dips (by ability)
1) Bench Dips 4*Max reps
2) Bar dips 4*4-10
3) Ring Dips 4*4-10

Skill: SU/DU/TU Practice

Partner MetCon: 20min AMRAP
5 Strict HandStand Push ups
10 Triple Unders

*While P1 is doing the complex, P2 is running 400m. When P2 finishes the run, he starts the complex where P1 Stopped, and P1 goes to run.

*Ask coach for scaling options.