Once more than 10 reps can be performed, move up in progression. In Front Of Running Clock Perform For reps 1min MedBall Cleans 20/12lb 1min Row (cal) 1 min Sit Ups 1min Double Inders 2min Medball Cleans 2min row 2min sit usp 2min DU 3min MedBall Cleans 3min row 3min sit ups 3min DU
Strength: Deadlift A) Deadlift 5*5*5RM B+) Deadlift 2*5*95%5RM; AMRAP*95% 5RM MetCon: 7 rounds for reps of 2min work with 2 min rest 2 Power Cleans 4 Front Squats 8 Deadlifts A) Ask coach for specific instructions. B) 42.5/30kg C) 50/35kg D) 60/42.5kg E) 82.5/50kg
WOD 25/8/17
/in WOD /by Maayan MoskowSkill: Coaches Choice
Conditioning:
For time: 10-9-8..1 reps of
Sumo Deadlift High Pulls
Deficit Ring rows
Burpees
A) 24/16kg KB
B) 32/24kg KB
C) 42.5/30kg
D) 50/35kg
Endurance:
“The Don”
For time:
66 Deadlifts, 50kg/30kg
66 Box jump, 60/50 box
66 Kettlebell swings, 24kg/16kg
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25kg/15kg
66 Wall ball shots, 20/14 pound ball
66 Burpees
66 Double-unders
WOD 24/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
In Front Of Running Clock Perform For reps
1min MedBall Cleans 20/12lb
1min Row (cal)
1 min Sit Ups
1min Double Inders
2min Medball Cleans
2min row
2min sit usp
2min DU
3min MedBall Cleans
3min row
3min sit ups
3min DU
Olympic weightlifting WOD 24/8
WOD 23/8/17
/in WOD /by Maayan MoskowStrength: Deadlift
A) Deadlift 5*5*5RM
B+) Deadlift 2*5*95%5RM; AMRAP*95% 5RM
MetCon: 7 rounds for reps of 2min work with 2 min rest
2 Power Cleans
4 Front Squats
8 Deadlifts
A) Ask coach for specific instructions.
B) 42.5/30kg
C) 50/35kg
D) 60/42.5kg
E) 82.5/50kg