WOD 19/8/16

 

Strength: Squat + Handstand practice

*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5x5x elements

B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)

C) Front Squat 6*3*85%3RM
D) Back Squat 6*2*80% 1RM

MetCon: FOR TIME
50 Box Jumps 60/50cm
100 Air Squats
200 DU

Ask coach for scaling options
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RX’d Meet
Part 1
“Diane” 21-15-9
Deadlift 102.5/70kg
HSPU
(9min time cap)

Part 2
TBA.

S&A WOD: Speed Pull
Power clean 6*3*60-80%ME

MetCon: In teams of 2 perform
100 Pull ups
P1: Holding 100/70kg bar
P2: Pull ups