Strength: Overhead Press A) 5*5*5RM B) Establish 5 RM C+D) Push Press 6*3*85% 1RM MetCon: 10 Rounds For quality reps ME Unbroken Push ups ME Unbroken DU A) HRPU-SU B) Push ups by ability: clapping/plyo/HRPU- SU/DU by ability C+D) Clapping Push ups+DU D+) HSPU+Triple Unders
Strength: Squats A) Back Squat 5*5*5RM B) Back Squat 5*5*90% 5RM C) Front Squat Establish 3RM D) Snatch Balance 2-2-2-2-2-2 (add weight each set) MetCon: 5 Rounds for time 9 Thrusters 9 Box jumps A) G.Squats+Step Ups/Box Jumps by ability B) 30/20kg-60/50 cm (step ups included) C) 42.5/30kg-60/50cm D) 50/40kg- 70/60cm
WOD 2/4/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) 5*5*5RM
B) Establish 5 RM
C+D) Push Press 6*3*85% 1RM
MetCon: 10 Rounds For quality reps
ME Unbroken Push ups
ME Unbroken DU
A) HRPU-SU
B) Push ups by ability: clapping/plyo/HRPU- SU/DU by ability
C+D) Clapping Push ups+DU
D+) HSPU+Triple Unders
WOD 31/3/17
/in WOD /by Jake MillerStrength: Strict Pull Ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups: Establish 3RM
4)10+ Pull ups: Establish 5RM
MetCon: “Elizabeth”
21-15-9 reps of
Cleans 60/42.5kg
Ring Dips
*Ask coach for scaling options.
WOD 30/3/17
/in WOD /by Jake MillerStrength: Squats
A) Back Squat 5*5*5RM
B) Back Squat 5*5*90% 5RM
C) Front Squat Establish 3RM
D) Snatch Balance 2-2-2-2-2-2 (add weight each set)
MetCon: 5 Rounds for time
9 Thrusters
9 Box jumps
A) G.Squats+Step Ups/Box Jumps by ability
B) 30/20kg-60/50 cm (step ups included)
C) 42.5/30kg-60/50cm
D) 50/40kg- 70/60cm