Strength: Strict Pull Ups by ability 1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups 2) 1-5 Pull ups: 5 sets of max reps 3) 5-10 Pull ups can be done: 7*3*80%3RM; then one set of ME BW Pull ups 4)10+ Pull ups: 6*5*80% 5RM; then one set of ME BW Pull ups. MetCon: “Fight Gone Bad”
WOD 9/4/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Push Press 6*2*90% 1RM
MetCon: 3 rounds for reps of
4min AMRAPs
5 Pull ups
10 Squats
15 Push ups
*rest 2min between rounds.
A) Pull ups by ability/j. pull ups/ ring rows- HRPU- Air Squats
B) Pull ups/J. Pull ups-G. squats 12/8kg-HRPU
C) Pull ups-goblet squats 16/12kg- HRPU
D) C2B Pull ups- Pistols-Pike push ups
D+) BMU- alt. pistols- HSPU
WOD 7/4/17
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength:
Strict Pull Ups by ability
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*3*80%3RM; then one set of ME BW Pull ups
4)10+ Pull ups: 6*5*80% 5RM; then one set of ME BW Pull ups.
MetCon: “Fight Gone Bad”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/12 lbs)
1 minute Sumo Deadlift High-Pulls (35/25kg)
1 minute Box Jumps (60/50cm)
1 minute Push Press (35/25kg)
1 minute Row
1 minute Rest
WOD 6/4/17
/in WOD /by Jake Millerhttps://www.youtube.com/watch?v=bfALZBRe8HQ&feature=youtu.be
Strength: Squats
A) Back Squat 5*5*5RM
B) Back Squat Establish 5RM.
C) Front Squat 5*3*90% 3RM
D) Overhead Squat 2-2-2-2-2-2
MetCon: In Teams of 3 Perform for reps 20min OF
P1- 200m suitcase carry AHAP
P2+P3: I go you go Walking Lunges
Olympic Weightlifting:
1. Hang Clean 3x3x75% 3x2x85%
2. Clean & Jerk 4x3x75% 2x2x80%
3. Snatch Pull with pause at knee (2 sec) 5x3x100%
4. Back Squat 1&¼ 6x3x75%