Skill: L-sit practice Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press: 5*5*90% 5RM C) Wide Grip BTN Push press 3-3-3-3-3-3 D) Snatch Grip BTN Push jerk 3-3-3-3-3-3 MetCon: In teams of 2 complete 14min AMRAP 5 HSPU 7 SDLHP 32/24kg KB 9 Wall Balls P1- Perform the AMRAP P2- Plank/L sit hold
S&A WOD ME PRESS Close grip (leg on the bench) Bench Press 3-3-3-3-3 Strict Press 4*8-10 Push ups (ring by ability) 3*12-15 Triceps ext. 100 reps.
WOD 30/10/16
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5 with weight from elements.
B) Strict Press: 5*5*90% 5RM
C) Wide Grip BTN Push press 3-3-3-3-3-3
D) Snatch Grip BTN Push jerk 3-3-3-3-3-3
MetCon: In teams of 2 complete 14min AMRAP
5 HSPU
7 SDLHP 32/24kg KB
9 Wall Balls
P1- Perform the AMRAP
P2- Plank/L sit hold
ME PRESS
Close grip (leg on the bench) Bench Press 3-3-3-3-3
Strict Press 4*8-10
Push ups (ring by ability) 3*12-15
Triceps ext. 100 reps.
WOD 28/10/16
/in WOD /by Maayan MoskowSkill: Snatch Practice
MetCon: “Amanda”
9-7-5 reps of
Squat Snatch 60/42.5kg
RMU
*Ask coach for scaling options
WOD 27/10/16
/in WOD /by Jake MillerStrength: Establish 5RM Back Squat.
Skill: Broad Jumps (establish max distance)
MetCon: 15 min AMRAP
10 Toes 2 bar
20 OH Lunges 25/15kg
30 DU