Strength: Overehead Press A) Strict press 5*5*5RM B) E2MON For 10 min Perform 3 Reps of Strict press with 90%5RM C+D) E2MON For 10 min Perform 3 Reps of Push press with 90%5RM Skill: HandStand MetCon: 5 Rounds for quality reps 16 Shoulders taps 8 Double KB/DB Strict press 16/12kg 4 Strict chin ups *Ask coach for scaling options.
Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).
Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*5*90% 5RM. MetCon: For Time 100 Air Squats 50 Box Jumps 60/50cm 100 Sit Ups 150 Double unders Reps can be done in any order. *Ask coach for scaling.
Olympic weightlifting WOD 22/6:
Snatch complex: Snatch pull + hang snatch + snatch balance + snatch balance- start at 60% add weight each set until failure
Hang snatch: 3x3x75% 3x2x85%
Front rack lunge 3×3+3×60% 3×3+3×70% (1RM back squat)
WOD 25/6/17
/in WOD /by Maayan MoskowA) Strict press 5*5*5RM
B) E2MON For 10 min Perform 3 Reps of Strict press with 90%5RM
C+D) E2MON For 10 min Perform 3 Reps of Push press with 90%5RM
Skill: HandStand
MetCon: 5 Rounds for quality reps
16 Shoulders taps
8 Double KB/DB Strict press 16/12kg
4 Strict chin ups
*Ask coach for scaling options.
WOD 23/6/17
/in WOD /by Maayan MoskowSkill: Power snatch.
MetCon: “21-15-9 Complex”
For Time
8 Deadlifts (70/50 kg)
7 Cleans (70/50 kg)
6 Snatches (70/50kg)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts
5 Cleans
4 Snatches
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts
3 Cleans
2 Snatches
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).
*Ask coach for scaling options.
WOD 22/6/17
/in WOD /by Maayan MoskowStrength:
Back Squat
A) Back Squat 5*5*5RM
B+) Back Squat 5*5*90% 5RM.
MetCon: For Time
100 Air Squats
50 Box Jumps 60/50cm
100 Sit Ups
150 Double unders
Reps can be done in any order.
*Ask coach for scaling.
Olympic weightlifting WOD 22/6: