Strength: Wide (snatch) grip deadlift Establish 5RM (use blocks if needed) Skill: Hang Squat Snatch. MetCon: 10 min AMRAP LADDER OF 3-5-7-9-11… Hang Squat Snatch Toes 2 bar A) Ask coach for specific instructions. B) 30/20kg- K2E C) 40/30kg-T2B D) 50/35kg- T2B
Skill: Overhead Squat Mobility Drills. 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: 15-10-5 reps of KB Overhead squat L One Arm Push ups L KB Overhead squat R One arm push ups R A) Ask coach for specific Instructions B) 12/8kg- Push ups by ability C) 16/10kg- Push ups by ability. D) 20/12kg – Push ups Rx’d.
WOD 11/10/16
/in WOD /by Maayan MoskowSkill:
By coach prescription.
MetCon: “Lucy”
5 RFT
5 Pull ups
10 Burpees
400m Run
WOD 10/10/16
/in WOD /by Maayan MoskowStrength: Wide (snatch) grip deadlift Establish 5RM (use blocks if needed)
Skill: Hang Squat Snatch.
MetCon: 10 min AMRAP LADDER OF 3-5-7-9-11…
Hang Squat Snatch
Toes 2 bar
A) Ask coach for specific instructions.
B) 30/20kg- K2E
C) 40/30kg-T2B
D) 50/35kg- T2B
WOD 9/10/16
/in WOD /by Maayan MoskowSkill: Overhead Squat Mobility Drills.
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: 15-10-5 reps of
KB Overhead squat L
One Arm Push ups L
KB Overhead squat R
One arm push ups R
A) Ask coach for specific Instructions
B) 12/8kg- Push ups by ability
C) 16/10kg- Push ups by ability.
D) 20/12kg – Push ups Rx’d.