Posts

WOD 14/9/16

Strength: Press

(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 5*5*90% 5RM
C) Behind the neck push press 8*3*80% 3RM
D) Behind the neck jerk 9*2*80%1RM

MetCon: In Front Of Running Clock Perform 3 Rounds For reps


1min HSPU
1min Row (cal)
1min KB Swings 24/16kg
1min Ring dips
*2min Rest

WOD 13/9/16

Skill: Power Clean practice + Pull ups by personal program

MetCon: 21-15-9-6-3 Reps Of
Power Cleans
Toes 2 Bar

A) Ask coach for specific instructions
B) 30/20kg-K2E
C) 40/25kg-T2B
D) 60/42.5kg-T2B

WOD 12/9/16

 

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

A) Back Squat 5*5 weight from elements
B) Deadlift 5*5*90%5RM.
C+D) Clean from deficit (10kg bumper plate) Establish 1RM.

MetCon: 9min AMRAP

5 Burpee pull ups
10 Clapping Push ups
15 Wall balls

*Ask coach for scaling options.
S&A WOD
ME Squat
Zarcer squat (from racks)
2-2-2-2-2-2
Barbell good mornings 4*6-8
(Dumbbell) Bent over row 3*10
Glute bridges 100 reps in any order

WOD 9/9/16

 

Skill: Hang power clean practice by coach prescription.

MetCon: 15min AMRAP Ladder

1 Pull up (Jumping pull up)
2 Toes 2 bar (K2E)
2 Pull ups
3 Toes 2 Bar
3 Pull ups
4 Toes 2 Bar
…. etc.
——————

Rx’d meet

1K RUN
100 DU
1K ROW

S&A WOD
Speed Pull

Sumo Deadlift 9*2*50-70%ME

MetCon: Complete 3 Rounds for reps
45 sec sled pull
15 sec rest
45 sec Ball Slams
15 sec rest
45 sec. Sumo stance Swings
15 sec rest
45 sec Jumping squats

*rest 1 min between rounds.

WOD 7/9/16

Strength: Press

(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 new 5RM (If Already done perform 5*5*80% 5RM)
C) Strict Press 8*3*80% 3RM (45-60 sec rest between sets)
D) Floor press 8*3*80% 3 RM. (45-60 sec rest between sets)

MetCon: 3 RFT
400m run
21 KB swings
12 Ring dips

A) 12/8kg-dips by ability.
B) 16/12kg Dips by ability.
C) American swings 24/16kg – ring dips
D) Double kb Snatch 24/12kg- strict ring dips.

WOD 2/9/16

 

Skill: Hang Squat Clean practice.

MetCon: 12 min AMRAP Ladder Of

2 Strict pull ups/ring rows
1 Wall Walk
4 Strict Pull ups/ring rows
1 Wall Wallks
6 Strict Pull ups
1 Wall Wallks
8 Strict Pull ups
2 Wall wallks

*Ask Coach For Scaling options.

——————
Rx’d meet

“Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU

S&A WOD
CLASS AT 13:00, Sign up on mindbody in advance.

SPEED Squat
Front Squat 9*2*50-70% ME.

MetCon: In teams of 2 perform 18min AMRAP OF
100m Sled carry
30 Goblet Squats
20 Burpees

WOD 1/9/16

 

Strength: Back Squat + Handstand by personal Program.


A) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Drop  Snatch 8*2*40-60% OHS

MetCon: 9min AMRAP
10 KB OHS Left
8 Burpees
10 KB OHS Right
8 Burpees

A) Ask coach for specific instructons
B) 12/8KG
C) 16/12kg
D) 24/16kg.
S&A WOD
SPEED Press
Floor press 8*3*50-70%ME

MetCon: For reps
7 min AMRAP
of
5 Clapping Push ups
5+5 Around the world with bumper plate

*rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min)

WOD 31/8/16

Strength: Overhead press

*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 5*5*90% 5RM
C) Push Press 6*3*80% 3RM (Pause 2 sec at the dip)
D) Push jerk + Split Jerk 6*1+2*60-80% 1RM

Metcon: SURPRISE!!

WOD 30/8/16

Skill: Hang Squat Clean practice (DU practice if needed)

MetCon: In Teams of 2 Perform
20min AMRAP
10 Hang Thrusters 42.5/30kg
15 Toes 2 Bar
30 DU

*Ask Coach For scaling options.

 

WOD 29/8/16

 

Strength: Back Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Establish 5RM Back Squat
C) Establish 2 RM Back Squat.
D) Establish 1RM Overhead Squat

MetCon: 12min AMRAP
400m run
21 Air Squats
12 Deadlifts

A) Ask Coach for specific instructions.
B) 60/40kg
C) 85/50kg
D) 105/70kg.
S&A WOD

ME Squat

Front squat 4-4-4-4-4-4

Front rack kb lunges (steps) 4*6-8

Bent over rows 3*10

Glute bridges 100 reps in any order