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WOD 17/11/16

Strength: Squats+pullups

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

perform set of 5 reps weighted pull-up between sets of squats for total of 5 sets

MetCon: 21-15-9 reps of
Sumo DL high pulls
Wall Balls

A) Ask coach for specific instructions
B) 24/16kg KB- 9/6kg WB
C) 42.5/30kg-9/6kg WB
D) 60/42.5kg- 9/6kg WB

WOD 15/11/16

Skill: By coach prescription

MetCon: Hero WOD
“31 Heroes”

As Many Reps as Possible (AMRAP) in 31 minutes With a Partner:

8 Thrusters (70/50 kg)

10 Rope Climbs

11 Box Jumps (70/60 cm)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag/ bumper plate (20/10 kg). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.


*Ask coach for scaling options.

WOD 14/11/16

Strength: Barbell Pull – Deadlift

A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5*5*90% 5RM
C-D) Deadlift establish 3RM.

Skill: Snatch

MetCon: For time
9 Deadlift
7 Power Cleans
5 Power Snatches
7 Deadlifts
5 Power Cleans
3 Power Snatches
5 Deadlifts
3 Power Cleans
1 Power Snatch

A) Ask coach for specific instructions.
B) 30/20kg Bar
C) 45/30kg Bar
D) 75/40kg Bar

10/11/16

Strength: Back Squats.

A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat 6*3*90% 3RM

MetCon: 15min AMRAP

3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU

A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing

9/11/16

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)

Skill: Hang Snatch

MetCon: 21-15-9
Hang Snatches
Toes 2 bar
Ring dips

A) SDLHP 16/12kg-Vups- Dips by ability.
B) 30/20kg-K2E-Dips by ability
C) 42.5/30kg
D) 50/35kg-Strict ring dips

WOD 4/11/16

 

Skill: Barbell Snatch Practice 20 min.

MetCon: 20min AMRAP ladder of

1 Snatch
2 Pull ups

2 Snatches
3 Pull Ups

3 Snatches
4 Pull ups

Etc….

A) Ask coach for specific Instructions
B) 30/20kg- Pull ups by ability.
C) 42.5/30kg- Pull ups
D) 50/35kg- C2B Pull Ups

—————-
Rx’d Meet 10:00.

As Many Reps as Possible in 17 minutes

40 Burpees

30 Snatches (35/20kg)

30 Burpees

30 Snatches (60/35 kg)

20 Burpees

30 Snatches (75/45 kg)

10 Burpees

Snatch (95/55 kg)

S&A WOD
Speed Squat
Back Squat (tempo 4-2-1) 9*2*50-70%MEMetCon: In teams of 2 complete 20min AMRAP
200m Front Rack carry
50 Air squats
30 Kb swings (AHAP)

WOD 3/11/16

Strength: Squats.

A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Back Squat 3-3-3-3-3-3

Metcon: In Teams Of 3 Complete for time

60 Cal (row)
120 Wall balls
180 DU

P-1 Doing the complex
P2+3: Deadlift hold 160kg M+M
120kg M+F
90kg F-F

*Ask coach for scaling options.

WOD 2/11/16

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

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

Skill: Snatch Practice

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

*Ask coach for scaling options