Strength: Squats A) Back Squat 5*5*5RM B) Back Squat find 5RM C+D) Front Squat 2-2-2-2-2-2 MetCon: 3-6-9-6-3 reps of Bar Muscle Ups Squat Cleans A) Ask coach for specific instructions B) C2B Pull ups/Jumping Pull ups*2-30/20kg C) Bar Mu by ability- 50/35 kg D) BMU- 70/45kg Olympic Weightlifting:
WOD 26/3/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Push Press 6*3*80% 1RM
MetCon: in teams of 2 complete 18 min AMRAP
400M RUN
24 KB swings 24/16kg (American)
48 HRPU
*ask coach for scaling options
WOD 24/3/17
/in WOD /by Maayan MoskowSkill: By coach prescription
MetCon: In front of running clock complete 5 rounds for reps
1min Burpee
1min Box jumps 60/50cm
1min KB SDLHP 24/16kg
1min Double unders
1min Rest
WOD 23/3/17
/in WOD /by Jake MillerStrength: Squats
A) Back Squat 5*5*5RM
B) Back Squat find 5RM
C+D) Front Squat 2-2-2-2-2-2
MetCon: 3-6-9-6-3 reps of
Bar Muscle Ups
Squat Cleans
A) Ask coach for specific instructions
B) C2B Pull ups/Jumping Pull ups*2-30/20kg
C) Bar Mu by ability- 50/35 kg
D) BMU- 70/45kg
Olympic Weightlifting: