Strength: Overhead Press A) Strict Press 5*5*5RM B) Strict Press establish 5RM C+D) Push Press establish 5RM. MetCon: In teams of 2 (I go you go) complete for time 20-16-10-16-20 reps of HSPU Hang Power Cleans A) HRPU*2+KBS B) Pike PU-40/25kg C) HSPU-50/30kg D) Strict HSPU-60/35kg
Strength: Back Squat A) 5*5*5RM B+) Establish 10RM. MetCon: 15-20-25-20-15 reps of Front Squats Double unders A) G. squat 12/8kg-SU B) G.Squat 24/16kg-DU By ability C) 42.5kg/30kg-DU D) 50/35kg-DU D+) 60/42.5kg-UNBROKEN DU
Olympic weightlifting WOD 8/6:
TNG Power snatch 3x5x50% 3x5x60% 3x5x70%
Overhead squat ladder (one attempt of Max reps at each weight) 50/35-60/40-70/45-80/50-90/55-100/60
WOD 11/6/17
/in WOD /by Maayan MoskowA) Strict Press 5*5*5RM
B) Strict Press establish 5RM
C+D) Push Press establish 5RM.
MetCon: In teams of 2 (I go you go) complete for time 20-16-10-16-20 reps of
HSPU
Hang Power Cleans
A) HRPU*2+KBS
B) Pike PU-40/25kg
C) HSPU-50/30kg
D) Strict HSPU-60/35kg
WOD 9/6/17
/in WOD /by Maayan MoskowE2MOM FOR 20 Min
2 Power Snatch+OHS
*Add weight each set.
MetCon: 21-15-9 reps of
Power Snatch
Burpee OTB
Rx’d 35/25kg (8min CAP)
WOD 8/6/17
/in WOD /by Maayan MoskowStrength: Back Squat
A) 5*5*5RM
B+) Establish 10RM.
MetCon: 15-20-25-20-15 reps of
Front Squats
Double unders
A) G. squat 12/8kg-SU
B) G.Squat 24/16kg-DU By ability
C) 42.5kg/30kg-DU
D) 50/35kg-DU
D+) 60/42.5kg-UNBROKEN DU
Olympic weightlifting WOD 8/6: