Strength: (By ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU) Skill:Hang Snatch MetCon: 21-15-9 Hang Snatches Toes 2 bar Ring dips A) SDLHP 16/12kg-Vups- Dips by ability. B) 30/20kg-K2E-Dips by ability C) 42.5/30kg D) 50/35kg-Strict ring dips
Strength: Barbell Pull A) Deadlift 5*5 with weight from elements. B) Deadlift Establish 5RM. C) Snatch Grip DL (Use straps) 6*3*90% 3RM D) Snatch Pull (Use straps) 6*3*90% 3RM Skill:Snatch warm up drills. MetCon: 5-7-9 reps of Sumo DL high pull Squat Snatch Bar MU A) Ask coach for specific instructions. B) 30/20kg- C2B Pull ups C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups D) 60/35kg- Strict Bar MU/kipping BMU
S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Zarcher Squats 4*6-8 Bent over row 3*10 Banded good mornings 100 reps.
9/11/16
/in WOD /by Jake MillerStrength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)
Skill: Hang Snatch
MetCon: 21-15-9
Hang Snatches
Toes 2 bar
Ring dips
A) SDLHP 16/12kg-Vups- Dips by ability.
B) 30/20kg-K2E-Dips by ability
C) 42.5/30kg
D) 50/35kg-Strict ring dips
WOD 8/11/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=0GGvWnK0_3I
Skill: L-sit Practice.
MetCon: Hero WOD:
“Omar”
For Time
10 Thrusters (42.5/30kg)
15 Bar-Facing Burpees
20 Thrusters (42.5/30kg)
25 Bar-Facing Burpees
30 Thrusters (42.5/30kg)
35 Bar-Facing Burpees
*Ask coach for scaling options.
WOD 7/11/16
/in WOD /by Jake MillerStrength: Barbell Pull
A) Deadlift 5*5 with weight from elements.
B) Deadlift Establish 5RM.
C) Snatch Grip DL (Use straps) 6*3*90% 3RM
D) Snatch Pull (Use straps) 6*3*90% 3RM
Skill: Snatch warm up drills.
MetCon: 5-7-9 reps of
Sumo DL high pull
Squat Snatch
Bar MU
A) Ask coach for specific instructions.
B) 30/20kg- C2B Pull ups
C) 42.5/30kg- Bar MU (by ability)/ C2B Pull ups
D) 60/35kg- Strict Bar MU/kipping BMU
ME Pull
Sumo Deadlift 2-2-2-2-2-2
Zarcher Squats 4*6-8
Bent over row 3*10
Banded good mornings 100 reps.