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) MetCon: For reps & quality. 5 Rounds of Max reps unbroken push press 42.5kg Max reps unbroken pull ups *rest 2 min between rounds. **For push press use weight that you can do at least 5 reps in a row. If the RX’d weight is too heavy, scale down – however, scaling up is more than welcome. Same works for pull ups. Scale down to jumping or scale up to: C2B/BMU/RM.
3 rounds for reps In Front of running clock 1min row (cal) 1min Power Cleans 42.5/30kg 1min DU 1min Front squats 42.5/30kg -1min rest *Ask coach for scaling options.
WOD 19/10/16
/in WOD /by Jake Miller1) 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: For reps & quality.
5 Rounds of
Max reps unbroken push press 42.5kg
Max reps unbroken pull ups
*rest 2 min between rounds.
**For push press use weight that you can do at least 5 reps in a row. If the RX’d weight is too heavy, scale down – however, scaling up is more than welcome.
Same works for pull ups. Scale down to jumping or scale up to: C2B/BMU/RM.
WOD 18/10/16
/in WOD /by Maayan MoskowStrength:
Snatch grip deadlift 5*5*90% 5RM
MetCon:
3 rounds for reps In Front of running clock
1min row (cal)
1min Power Cleans 42.5/30kg
1min DU
1min Front squats 42.5/30kg
-1min rest
*Ask coach for scaling options.
WOD 17/10/16
/in WOD /by Maayan MoskowMetCon:
“Nicole”
20 min AMRAP
400m run
Max reps pullups
Cashout: Yoni’s choice (beware)