A) Strict Press 5*5*5RM B+) Floor Press 5*3*90 5RM. MetCon: Complete For time 1-2-3-4-5-4-3-2-1 reps of Hang Power Clean 2 overhead *After each Set perform 10 burpees. A) Ask coach for specific instructions. B) 42.5/30kg C) 50/35kg D) 60/42.5kg E) 70/50kg
Skill: DU/TU Kipping HSPU MetCon: FOR TIME 60 HRPU 75 DU/25 TU 30 (Deficit) Ring rows 75 DU/25 TU 15 HSPU 75 DU/25 TU 15 HSPU 75 DU/25 TU 30 (Deficit) Ring rows 75 DU/ 25TU 60 HRPU *Ask Coach For Scaling options.
Strength: Squats A) Back Squat 5*5*5RM. B) Back Squat 5*3*90% 5RM C+) Front Squat 5*3*90% 5RM MetCon: 5RFT 7 Squat Cleans 8 Burpee Pull Ups A) SDLHP+Gsquat 16/12 kg-Burpee B) 30/20kg-Burpee Pull Ups C) 42.5/30kg Burpee Pull ups D) 60/42.5kg- Burpee STRICT Pull up E) 70/50kg- Burpee Strict Pull up
WOD 6/9/17
/in WOD /by Maayan MoskowStrength: Press
A) Strict Press 5*5*5RM
B+) Floor Press 5*3*90 5RM.
MetCon: Complete For time
1-2-3-4-5-4-3-2-1 reps of
Hang Power Clean 2 overhead
*After each Set perform 10 burpees.
A) Ask coach for specific instructions.
B) 42.5/30kg
C) 50/35kg
D) 60/42.5kg
E) 70/50kg
WOD 5/9/17
/in WOD /by Maayan MoskowSkill: DU/TU
Kipping HSPU
MetCon: FOR TIME
60 HRPU
75 DU/25 TU
30 (Deficit) Ring rows
75 DU/25 TU
15 HSPU
75 DU/25 TU
15 HSPU
75 DU/25 TU
30 (Deficit) Ring rows
75 DU/ 25TU
60 HRPU
*Ask Coach For Scaling options.
Endurance:
For Time:
Row 5K
rest 5 min, then:
“Annie”
50-40-30-20-10
DU
Situps
WOD 4/9/17
/in WOD /by Maayan MoskowStrength:
Squats
A) Back Squat 5*5*5RM.
B) Back Squat 5*3*90% 5RM
C+) Front Squat 5*3*90% 5RM
MetCon: 5RFT
7 Squat Cleans
8 Burpee Pull Ups
A) SDLHP+Gsquat 16/12 kg-Burpee
B) 30/20kg-Burpee Pull Ups
C) 42.5/30kg Burpee Pull ups
D) 60/42.5kg- Burpee STRICT Pull up
E) 70/50kg- Burpee Strict Pull up