Strength: Bench Press A+B) Establish 5 RM Bench Press. C+D) Establish 3RM Bench Press MetCon: 21-15-9-3 Reps of Ring Dips Pull ups A) Ask coach for specific instructions. B) Dips by ability- j. pull ups. C) Dips-c2b pull ups by ability. D) Strict ring dips-C2B Pull ups
A) Back Squat 5*5 with weight from elements B) Back Squat 5*5*90% 5RM. C+D) Front Squat 6*2*90% 2RM. MetCon: For time 15-12-9-6-3 reps of Power Snatch Overhead lunges (repetitions per each leg) A) Ask Coach for scaling options. B) 30/20kg C) 40/30kg. D) 50/35kg
WOD 11/12/16
/in WOD /by Maayan MoskowStrength: Bench Press
A+B) Establish 5 RM Bench Press.
C+D) Establish 3RM Bench Press
MetCon: 21-15-9-3 Reps of
Ring Dips
Pull ups
A) Ask coach for specific instructions.
B) Dips by ability- j. pull ups.
C) Dips-c2b pull ups by ability.
D) Strict ring dips-C2B Pull ups
WOD 9/12/16
/in WOD /by Jake MillerMetCon: “Eva”
5RFT
800m Run
30 KB swings 32/24 kg
30 Pull ups
(45min time cap)
——————-
Rx’d meet:
OPEN 12.3
18 min AMRAP
15 Box Jumps 60/50 cm
12 Push press 52.5/35kg
9 Toes 2 bar
WOD 8/12/16
/in WOD /by Jake MillerStrength: Squats
A) Back Squat 5*5 with weight from elements
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM.
MetCon: For time 15-12-9-6-3 reps of
Power Snatch
Overhead lunges (repetitions per each leg)
A) Ask Coach for scaling options.
B) 30/20kg
C) 40/30kg.
D) 50/35kg