Posts

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

…

 

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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

WOD 19/9/16

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

A) Back Squat 5*5 weight from elements
B) Deadlift find 5RM.
C+D) Front Squat 2-2-2-2-2-2 add weight each set to failure.

MetCon: Running “Christine”
3RFT
500m run
12 Deadlift B.W.
21 Box Jumps 60/50cm

*Ask coach for scaling Options.

 
S&A WOD

ME Squat
Back Squat 2-2-2-2-2-2

Reverse lunges 4*6+6
Bent over row 3*10
Banded good mornings 100 reps in any order

WOD 16/9/16

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Skill: Power Clean practice + Pull ups by personal program

MetCon: 10 RFT
5 Power Cleans 70/45kg
10  Walking Lunges

*Ask coach for scaling options
——————–

Rx’d Meet
“Elizabeth”
21-15-9
Cleans 60/42.5kg
Ring Dips
S&A WOD
Volume Squat
Zarcher squats
6*6-10*30-70%ME

MetCon: In teams of 2 complete 15min AMRAP

10 goblet squats
15 KB Swings
200 m Partner/sandbag carry

WOD 15/9/16

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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 8*2 Use 1 RM weight of Deficit Clean from Monday. (rest 45-60 sec)

“Charlotte”
21-15-9 reps of
Overhead Squat 42.5/30kg
SDLHP 42.5/30kg

*Ask coach for scaling options
S&A WOD
Volume press
Wide Grip Bench Press 6*6-10*50-70%ME

MetCon: For Time Complete 100 clapping/plyo Push ups

*EMOM perform 3 strict chin ups/supine ring rows