Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 2*5*95% 5RM; AMRAP*95% 5RM. C) Front Squat 2*5*95% 5RM; AMRAP*95% 5RM. MetCon: In teams Of 2 Complete 20min AMRAP OF 50 Double KB Deadlifts 100m Farmer Carry 20 Burpees Rx’d-32/24kg (Ask coach for scaling options)
WOD 22/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping: Pull ups/ Bar MU.
TGU
MetCon: 4 Rounds Of
4min AMRAPs
3 Turkish Get Ups L
3 Turkish Get ups R
5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups)
Rx’d 32/24kg (Ask coach for scaling options)
*1min Rest Between Rounds.
Olympic weightlifting WOD 22/8
Endurance:
“Partner Fatal 40”
For time:
40 Wall Balls, 20/14 lbs
40 Hang Cleans, 42.5/30
40 Pull-ups
40 Deadlifts, 42.5/30
40 Push-ups
40 Box Jumps, 60/50
40 Kettlebell Swing (American)s, 24/16
40 Toes-to-bars
40 Air Squats
40 Hang Snatches, 42.5/30
40 Double Unders
40 Sit-ups
40 Burpees
Row 400m between exercise (alternate w/partner)
WOD 21/8/17
/in WOD /by Maayan MoskowStrength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 2*5*95% 5RM; AMRAP*95% 5RM.
C) Front Squat 2*5*95% 5RM; AMRAP*95%
5RM.
MetCon: In teams Of 2 Complete 20min AMRAP OF
50 Double KB Deadlifts
100m Farmer Carry
20 Burpees
Rx’d-32/24kg (Ask coach for scaling options)
WOD 20/8/17
/in WOD /by Maayan MoskowStrength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
MetCon: “Grace”
Complete for time 30 reps of
Clean&Jerk 60/42.5kg
*Ask Coach For scaling Options.