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)
WOD 23/10/16
/in WOD /by Maayan MoskowStrength: (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)
MetCon: “Fran” 21-15-9 reps of
Thrusters 42.5/30kg
Pull ups
*Ask coach fro scaling options.
S&A WOD (NO CLASS, COMPLETE AT OPEN GYM)
ME Press
Strict Press 3-3-3-3-3
Weighted Push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order
WOD 21/10/16
/in WOD /by Jake MillerSkill: Squat Snatch Practice 20min.
MetCon: 15 min AMRAP ladder
3 OHS 42.5/30 kg
3 C2B pull ups
6
6
9
9
…
___________
RX’d meet:
3 RFT
10 OHS 60/42.5(35)kg
50 DU
WOD 20/10/16
/in WOD /by Jake MillerStrength: Squat.
Overhead squat establish 3RM
(If OHS can’t be done in proper form, establish 5RM back squat)
MetCon: 12min AMRAP
15 Burpees
10 KB swings 32/24kg
5 Alt. Pistols (each leg)