Skill: Handstand Walk/free Handstand Practice Strength: Deadlift establish 5RM. MetCon: 12-9-6 reps of Squat Clean 60/42.5kg RMU *Ask coach for scaling Options
S&A WOD (NO CLASS, COMPLETE AT OPEN GYM) ME Pull Rack pull (pull from block, below the knee cap) 2-2-2-2-2-2 Bent over row 4*6-8 Chin ups/supine ring rows 3*max reps Banded good mornings 100 reps in any order.
WOD 26/10/16
/in WOD /by Jake MillerStrength: Establish 5RM Strict press.
Skill: Handstand walk/ free handstand practice
MetCon: 3RFT
400m run
21 Wall balls
12 Wall Walks
WOD 25/10/16
/in WOD /by Maayan MoskowSkill:
Snatch practice.
MetCon:
10-9-8…1 reps of
Snatch 50/35kg
Burpee OTB
WOD 24/10/16
/in WOD /by Maayan MoskowStrength: Deadlift establish 5RM.
MetCon: 12-9-6 reps of
Squat Clean 60/42.5kg
RMU
*Ask coach for scaling Options
ME Pull
Rack pull (pull from block, below the knee cap) 2-2-2-2-2-2
Bent over row 4*6-8
Chin ups/supine ring rows 3*max reps
Banded good mornings 100 reps in any order.