Skill: Barbell Snatch MetCon: In teams of 2 complete for time& quality 400m Run 50 Snatches 400m Run 40 Snatches 400m Run 30 Snatches 400 m Run 20 Snatches 400m Run 10 Snatches A) Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg D) Squat Snatches ONLY!!!! ————– Rx’d Meet: For time 5 Legless rope climbs 15 Thrusters 42.5/30kg 4 Legless rope climbs 12 Thrusters 3 Legless Rope climbs 9 Thrusters 2 Legless rope climbs 6 Thrusters 1 Legless rope climb 3 Thrusters *Legless rope climbs for men only!
Strength:Back Squats. A) Back Squat 5*5 weight from elements. B) Back Squat Establish 5RM. C+D) Back Squat 6*3*90% 3RM
MetCon: 15min AMRAP 3 Strict Pull ups 6 Alt. Pistols 12 KBS 24 DU A) Ask coach for specific instructions. B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability C) 24/12kg KB D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing
WOD 13/11/16
/in WOD /by Maayan MoskowA) Strict Press 5*5 with weight from elements.
B) Strict Press: Establish 5 RM.
C) Push press 3-3-3-3-3-3
D) Push jerk
MetCon: In teams of 3 Complete 5RFT
15 HSPU
30 Pistols
45 Pull Ups
P1- doing the complex
P2- holding plank (beast: L-sit)
P3- Counting repetitions
WOD 11/11/16
/in WOD /by Maayan MoskowSkill: Barbell Snatch
MetCon: In teams of 2 complete for time& quality
400m Run
50 Snatches
400m Run
40 Snatches
400m Run
30 Snatches
400 m Run
20 Snatches
400m Run
10 Snatches
A) Ask coach for specific instructions.
B) 30/20kg
C) 42.5/30kg
D) Squat Snatches ONLY!!!!
————–
Rx’d Meet:
For time
5 Legless rope climbs
15 Thrusters 42.5/30kg
4 Legless rope climbs
12 Thrusters
3 Legless Rope climbs
9 Thrusters
2 Legless rope climbs
6 Thrusters
1 Legless rope climb
3 Thrusters
*Legless rope climbs for men only!
Speed Pull
Sumo Deadlift 9*2*50-70%ME
MetCon:7RFT
5 Strict chin ups
10 Sumo Deadlift High pulls (use 30-50% ME )
10/11/16
/in WOD /by Jake MillerStrength: Back Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat Establish 5RM.
C+D) Back Squat 6*3*90% 3RM
MetCon: 15min AMRAP
3 Strict Pull ups
6 Alt. Pistols
12 KBS
24 DU
A) Ask coach for specific instructions.
B) Pull ups by ability- box pistols- 16/12kg KB- DU by ability
C) 24/12kg KB
D) Strict Bar MU (strict for men only)-32/24lg AMERICAN Swing