Strength: Squats A) Back Squat 5*5*EW B) Back Squat 5*5*90%5RM C) Back Squat 3*5*90% 5RM. D,E) 5*2*90% 2RM MetCon: 12-8-4 reps Power Cleans Burpee pull ups A) Ask coach for specific instructions. B) 40/25kg C) 50/35kg D) 60/42.5kg- Burpee Strict Pull ups E) 75/47.5kg- Burpee Strict Pull ups
WOD 14/11/17
/in WOD /by Maayan MoskowSkill: HAndstand Practice.
MetCon: 20min AMRAP
5 Push Ups (handstand/pike/HRPU)
7 KB Swings (32/24kg or scale to AHAP by ability)
9 Box Jumps 60/50cm
Endurance:
5 rounds for time of:
50-cal. row (or 800 m Run)
30 Toes To Bar
20 Box Jumps
WOD 13/11/17
/in WOD /by Maayan MoskowStrength:
Squats
A) Back Squat 5*5*EW
B) Back Squat 5*5*90%5RM
C) Back Squat 3*5*90% 5RM.
D,E) 5*2*90% 2RM
MetCon: 12-8-4 reps
Power Cleans
Burpee pull ups
A) Ask coach for specific instructions.
B) 40/25kg
C) 50/35kg
D) 60/42.5kg- Burpee Strict Pull ups
E) 75/47.5kg- Burpee Strict Pull ups
WOD 12/11/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Bench Press 3*5*90% 5RM
Tech: Power Snatch
MetCon: 12min AMRAP
200m run
Max reps Unbroken Hang power snatch 35/25kg
*Ask coach for MOD.