A) Ask coach for specific Instructions
B) 30/20kg- Pull ups by ability.
C) 42.5/30kg- Pull ups
D) 50/35kg- C2B Pull Ups
—————- Rx’d Meet 10:00.
As Many Reps as Possible in 17 minutes
40 Burpees
30 Snatches (35/20kg)
30 Burpees
30 Snatches (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
Snatch (95/55 kg)
S&A WOD
Speed Squat
Back Squat (tempo 4-2-1) 9*2*50-70%MEMetCon: In teams of 2 complete 20min AMRAP 200m Front Rack carry 50 Air squats 30 Kb swings (AHAP)
Strength:Squats. A) Back Squat 5*5 weight from elements. B) Back Squat 5*5*90% 5RM. C+D) Back Squat 3-3-3-3-3-3
Metcon: In Teams Of 3 Complete for time 60 Cal (row) 120 Wall balls 180 DU P-1 Doing the complex P2+3: Deadlift hold 160kg M+M 120kg M+F 90kg F-F *Ask coach for scaling options.
WOD 6/11/16
/in WOD /by Maayan MoskowA) Strict Press 5*5 with weight from elements.
B) Strict Press: Establish 5 RM.
C) Wide Grip BTN Push press 6*3*90%3RM
D) Snatch Grip BTN Push jerk 6*3*90% 3RM
MetCon: 25min Partner AMRAP of:
200m Partner (Sandbag carry)
20 HSPU
30 Box Jumps 60/50cm
P1- Doing the complex
P2- Plank Hold (beast: L-sit hold)
S&A WOD
ME Press
Wide grip Bench press 4-4-4-4-4
Bench Press (normal grip) 4*8-10
Svend Press 3*12-15
Triceps ext. 100 reps
WOD 4/11/16
/in WOD /by Jake MillerSkill: Barbell Snatch Practice 20 min.
MetCon: 20min AMRAP ladder of
1 Snatch
2 Pull ups
2 Snatches
3 Pull Ups
3 Snatches
4 Pull ups
Etc….
A) Ask coach for specific Instructions
B) 30/20kg- Pull ups by ability.
C) 42.5/30kg- Pull ups
D) 50/35kg- C2B Pull Ups
—————-
Rx’d Meet 10:00.
As Many Reps as Possible in 17 minutes
40 Burpees
30 Snatches (35/20kg)
30 Burpees
30 Snatches (60/35 kg)
20 Burpees
30 Snatches (75/45 kg)
10 Burpees
Snatch (95/55 kg)
Speed Squat
Back Squat (tempo 4-2-1) 9*2*50-70%MEMetCon: In teams of 2 complete 20min AMRAP
200m Front Rack carry
50 Air squats
30 Kb swings (AHAP)
WOD 3/11/16
/in WOD /by Jake MillerStrength: Squats.
A) Back Squat 5*5 weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Back Squat 3-3-3-3-3-3
Metcon: In Teams Of 3 Complete for time
60 Cal (row)
120 Wall balls
180 DU
P-1 Doing the complex
P2+3: Deadlift hold 160kg M+M
120kg M+F
90kg F-F
*Ask coach for scaling options.