Strength: (squats) A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+D) Front Squat 6*2*90% 2RM MetCon: In Front of running clock 1 min Burpee broad jumps 2min Alt. lunges (steps) 3min KB Swings 24/16kg 2 min Burpee Broad jumps 3 min Alt. Lunges 4 min KB Swings *Beast scale up alt. lunges to pistols ** Ask coach for scaling options
WOD 27/11/16
/in WOD /by Maayan MoskowStrength: Press
A) Floor press establish 5 RM.
B) Floor Press Establish 5 RM.
C+D) Floor Press establish 3RM.
MetCon: “CINDY” 20 min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
*Ask coach for scaling options.
WOD 25/11/16
/in WOD /by Jake MillerSkill: Barbell snatch practice
MetCon: “Isabel”
30 reps for time of
Snatch 60/42.5kg
*Ask coach for scaling options.
WOD 24/11/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=0GGvWnK0_3I
Strength: (squats)
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Front Squat 6*2*90% 2RM
MetCon: In Front of running clock
1 min Burpee broad jumps
2min Alt. lunges (steps)
3min KB Swings 24/16kg
2 min Burpee Broad jumps
3 min Alt. Lunges
4 min KB Swings
*Beast scale up alt. lunges to pistols
** Ask coach for scaling options