A) Back Squat 5*5 with weight from elements. B) Back Squat Establish 5RM. C+D) Back Squat Establish 3RM. MetCon: For time 10-9-8..1 reps of Deadlift Stirct Pull ups A) KB Russian Swing- pull ups by ability B) 60/35kg-Pull ups by ability. C) 85/50kg-STRICT PULL UPS D) 120/70kg- Strict C2B Pull Ups
Strength: Overhead Press A) Strict press 5*5 with weight from elements. B) Strict press establish 5RM. C) Push press 3-3-3-3-3 ( start at 70% 3RM, add weight each set to failure) D) Push jerk 3-2-1-1-1-1 (start at 70% 1R< at first set, add weight each set to failure) MetCon: 21-15-9 reps of Power Snatch Toes 2 Bar A) Ask coach for specific instructions. B) 30/20kg – K2E C) 42.5/30kg D) 50/35kg
WOD 26/1/17
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=Xx3Ue3npmGk
A) Back Squat 5*5 with weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat Establish 3RM.
MetCon:
For time
10-9-8..1 reps of
Deadlift
Stirct Pull ups
A) KB Russian Swing- pull ups by ability
B) 60/35kg-Pull ups by ability.
C) 85/50kg-STRICT PULL UPS
D) 120/70kg- Strict C2B Pull Ups
WOD 25/1/17
/in WOD /by Jake MillerStrength: Overhead Press
A) Strict press 5*5 with weight from elements.
B) Strict press establish 5RM.
C) Push press 3-3-3-3-3 ( start at 70% 3RM, add weight each set to failure)
D) Push jerk 3-2-1-1-1-1 (start at 70% 1R< at first set, add weight each set to failure)
MetCon: 21-15-9 reps of
Power Snatch
Toes 2 Bar
A) Ask coach for specific instructions.
B) 30/20kg – K2E
C) 42.5/30kg
D) 50/35kg
WOD 24/1/17
/in WOD /by Jake MillerSkill: Ring MU
MetCon: 30min AMRAP
2 Ring Muscle ups
4 Pistols
8 Triple unders
16 KB Swings
*Ask coach for scaling options