Skill/strength: Ring Muscle Ups/complete missed strength (ask coach for instructions)
Strength:
By ability
10 min E2MOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU MetCon: 10min AMRAP 2 Ring MU 3 Squat Snatch A) Ask coach for specific Instructions. B) MU by ability (scale to FG ring pull ups/ FG ring rows *2)- 20/15kg C) 42.5/30kg D) 50/35kg. E) 60/42.5kg
Strength: Deadlift. A) Deadlift 5*5*EW B) Deadlift establish 5RM. C,D,E) Clean Pull 5*3*90% 3RM (Use straps) Skill: Squat clean practice MetCon: 7 rounds for time 7 Squat Clean 100m run A) Ask coach for specific instructions. B) ½ BW. C) ⅔ BW D) BW E) 1 ¼ BW. ———————— Olympic Weightlifting WOD
WOD 21/10/17
/in WOD /by Maayan MoskowStrength: Complete missed lift.
MetCon: “Filthy Fifty”
For Time
50 Box Jumps (60/50 cm)
50 Jumping Pull-Ups
50 Kettlebell Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (20/15 kg)
50 Back Extensions
50 Wall Balls (20/12 lbs)
50 Burpees
50 Double-Unders
WOD 20/10/17
/in WOD /by Maayan MoskowSkill/strength: Ring Muscle Ups/complete missed strength (ask coach for instructions)
Strength:
By ability
10 min E2MOM
1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)
OR : Beast mode
10min Of Death by unbroken Ring MU
MetCon: 10min AMRAP
2 Ring MU
3 Squat Snatch
A) Ask coach for specific Instructions.
B) MU by ability (scale to FG ring pull ups/ FG ring rows *2)- 20/15kg
C) 42.5/30kg
D) 50/35kg.
E) 60/42.5kg
Endurance:
For time:
60 push-ups
50 dips
40 handstand push-ups
30 Floor presses, 70kg/50kg
20 jerks, 70kg/50kg
10 push presses, 70kg/50kg
WOD 19/10/17
/in WOD /by Maayan MoskowStrength: Deadlift.
A) Deadlift 5*5*EW
B) Deadlift establish 5RM.
C,D,E) Clean Pull 5*3*90% 3RM (Use straps)
Skill: Squat clean practice
MetCon: 7 rounds for time
7 Squat Clean
100m run
A) Ask coach for specific instructions.
B) ½ BW.
C) ⅔ BW
D) BW
E) 1 ¼ BW.
————————
Olympic Weightlifting WOD