Strength: A) Strict Press 5*5*5RM B+) Bench Press Establish 10RM MetCon: 20 MIN EMOM FOR REPS -Even Min ME Dips (by ability: ring/bar/bench) -Odd min ME S. leg weighted sit ups 15/10kg *Ask coach for scaling options
Strength: A) Deadlift 5*5*5RM B) Deadlift establish 10 RM C) Snatch Grip Deadlift establish 10 RM D) Snatch Pull Establish 10RM. Skill: Snatch Practice. MetCon: For time 15-12-9-6-3 Reps Of Hang Squat Snatch Pull Ups A) Ask coach for specific instructions. B) 30/20kg- Pull ups C) 40/25kg- Pull ups D) 50/35kg-C2B Pull ups D+) 60/40kg-C2B Pull Ups
WOD 7/6/17
/in WOD /by Maayan MoskowA) Strict Press 5*5*5RM
B+) Bench Press Establish 10RM
MetCon: 20 MIN EMOM FOR REPS
-Even Min ME Dips (by ability: ring/bar/bench)
-Odd min ME S. leg weighted sit ups 15/10kg
*Ask coach for scaling options
WOD 6/6/17
/in WOD /by Maayan MoskowSkill: HandStand Practice/Turkish get ups
MetCon: 30min AMRAP
6 TGU
12 Burpees
24 Lunges
A) 12/8kg
B) 16/12kg
C) 20/16kg
D) 24/20kg
D+) 32/24
Olympic weightlifting WOD 6/6:
WOD 5/6/17
/in WOD /by Maayan MoskowA) Deadlift 5*5*5RM
B) Deadlift establish 10 RM
C) Snatch Grip Deadlift establish 10 RM
D) Snatch Pull Establish 10RM.
Skill: Snatch Practice.
MetCon: For time
15-12-9-6-3 Reps Of
Hang Squat Snatch
Pull Ups
A) Ask coach for specific instructions.
B) 30/20kg- Pull ups
C) 40/25kg- Pull ups
D) 50/35kg-C2B Pull ups
D+) 60/40kg-C2B Pull Ups