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WOD 23/12/16

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MetCon:
½ Murph

800m run

5 RFT
10 pull ups
20 Push ups
30 Air Squats

800m run

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Rx’d meet

20min AMRAP
10 OH Walking Lunges (steps) 42.5/30lkg
8 Burpees
10 OH Walking Lunges (steps)
8 C2B Pull ups

WOD 20/12/16

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Skill: By coach Prescription

MetCon: “Loredo”

6 Rounds For Time

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run

WOD 19/12/16

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Strength: Deadlift
A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM

C+D) Combo deadlift: Sumo + conventional 8*2+2*85% Optional version DL 1RM (from last week)

Metcon:
For time 21-15-9 reps of
Power Clean
Overhead Squat

Rx’d 50/37.5kg

*Ask coach for scaling options.

WOD 15/12/16

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Strength: Back Squat
A) Back Squat 5*5* weight from elements.
B) Back Squat establish new 5RM.
C+D) Box Squat establish 2RM.

MetCon: 12-9-6 reps of
Snatch
Bar MU

A) Ask coach for specific instructions.
B) 30/20kg- MU by ability.
C) 45/30kg
D) 60/35kg

WOD 14/12/16

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Strength: Bench Press
A+B) Establish 5 RM Bench Press. (if done on sunday perform 5*5*80% 5RM)
C+D) Establish 3RM Bench Press (If done on sunday perform 6*3*80% 3RM)

MetCon: 12 min AMRAP.

5 HSPU
10 Power Cleans
15 Toes 2 Bar

A) Ask coach for specific options.
B) Pike PU-30/20kg-K2E
C) 45/30kg
D) Strict HSPU-60/42.5kg

WOD 13/12/16

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Skill: KB Practice by coach prescription.
* American swing/ KB Snatch/ TGU/ RMU

MetCon: In teams of 2 Perform
100 KB Snatch (American swing)
50 TGU
30 RMU

Weights by ability.

WOD 12/12/16

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Strength: Deadlift
A) Deadlift 5*5 with weight from elements.
B) Establish new 5RM deadlift.
C+D) Combo deadlift: Sumo + conventional (3+3)-(2+2)-(1+1)-(1+1)-(1+1) (add weight each set)

MetCon: 15-10-5 reps of
Squat clean
Burpee box Jumps

A) G-Squats*2-Burpee
B) 30/20kg-60/50cm
C) 50/35kg-60/50cm
D) 70/42.5kg-70/60 cm

WOD 9/12/16

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MetCon: “Eva”
5RFT
800m Run
30 KB swings 32/24 kg
30 Pull ups

(45min time cap)

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Rx’d meet:
OPEN 12.3
18 min AMRAP
15 Box Jumps 60/50 cm
12 Push press 52.5/35kg
9 Toes 2 bar

WOD 8/12/16

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Strength: Squats

A) Back Squat 5*5 with weight from elements
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM.

MetCon: For time 15-12-9-6-3 reps of
Power Snatch
Overhead lunges (repetitions per each leg)

A) Ask Coach for scaling options.
B) 30/20kg
C) 40/30kg.
D) 50/35kg

WOD 7/12/16

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Strength: Floor Press

A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90%  5 RM.
C+D) Floor Press 6*3*90% 3RM.

MetCon: 12min AMRAP
10 Toes 2 Bar
15 Ring dips
20 DU