Strength: Press A) Floor press 5*5* 5 RM. B) Floor Press 5*5*90% 5 RM. C+D) Floor Press 6*3*90% 3RM. MetCon: In Teams of 2 complete for time 600m run 30 G2OH 60/42.5kg 400m run 20 G2OH 200m run 10 G2OH *Ask coach for scaling options
Strength: Squats A) Back Squat 5*5 with weight from elements B) Back Squat Establish 5RM. C+D) Front Squat establish 2RM. MetCon: 9min AMRAP 6 SDLHP 9 Toes 2 Bar 12 DU A) Ask coach for specific instructions. B)KB 24/16kg – K2E – DU by ability C)45/30 kg D) Front Squats 60/42.5kg- T2B – UNBROKEN DU
WOD 4/12/16
/in WOD /by Maayan MoskowStrength: Press
A) Floor press 5*5* 5 RM.
B) Floor Press 5*5*90% 5 RM.
C+D) Floor Press 6*3*90% 3RM.
MetCon: In Teams of 2 complete for time
600m run
30 G2OH 60/42.5kg
400m run
20 G2OH
200m run
10 G2OH
*Ask coach for scaling options
WOD 2/12/16
/in WOD /by Jake MillerSkill: By coach prescription
MetCon: Hero WOD:
“ TOMMY MAC”
2 Rounds For Time
12 Burpees
12 Thrusters (52.5/35 kg)
12 Burpees
12 Power Snatch (52.5/35 kg)
12 Burpees
12 Push Jerks (52.5/35 kg)
12 Burpees
12 Hang Squat Clean (52.5/35 kg)
12 Burpees
12 Overhead Squat (52.5/35 kg)
WOD 1/12/16
/in WOD /by Jake MillerStrength: Squats
A) Back Squat 5*5 with weight from elements
B) Back Squat Establish 5RM.
C+D) Front Squat establish 2RM.
MetCon: 9min AMRAP
6 SDLHP
9 Toes 2 Bar
12 DU
A) Ask coach for specific instructions.
B)KB 24/16kg – K2E – DU by ability
C)45/30 kg
D) Front Squats 60/42.5kg- T2B – UNBROKEN DU