Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90% 5RM. C+D) Deficit (15kg plate) clean pull to the knee (use straps!!!) 2-2-2-2-2-2 MetCon: 5RFT 30 DU 15 OHS A) SU-Goblet Squats 16/12kg B) DU by ability- 30/20kg C) DU-45/30kg D) UNBROKEN DU- 60/40kg
S&A WOD ME Press Floor Press 3-3-3-3-3 Weighted Push ups 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps in any order
Skill: Squat clean Strength: (By ability: try not to use racks, hang clean the bar to your shoulders) A) Strict Press 5*5 weight from elements B) Strict press 5*5*90% 5RMC+D) Establish 3RM Weghted ring dips. SURPRISE METCON was:
Running “Jackie” 1000m run 50 Thrusters 30 Pull ups *Ask coach for scaling options
S&A WOD ME Squat Box Squat 2-2-2-2-2-2 Barbell good mornings 4*6-8 Bent over row 3*10 Glute bridges 100 reps
WOD 26/9/16
/in WOD /by Maayan MoskowA) Back Squat 5*5 weight from elements
B) Deadlift 5*5*90% 5RM.
C+D) Deficit (15kg plate) clean pull to the knee (use straps!!!)
2-2-2-2-2-2
MetCon: 5RFT
30 DU
15 OHS
A) SU-Goblet Squats 16/12kg
B) DU by ability- 30/20kg
C) DU-45/30kg
D) UNBROKEN DU- 60/40kg
ME Press
Floor 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 25/9/16
/in WOD /by Maayan MoskowStrength: (By ability: try not to use racks, hang clean the bar to your shoulders)
A) Strict Press 5*5 weight from elements
B) Strict press 5*5*90% 5RMC+D) Establish 3RM Weghted ring dips.
SURPRISE METCON was:
Running “Jackie”
1000m run
50 Thrusters
30 Pull ups
*Ask coach for scaling options
ME Squat
Box Squat 2-2-2-2-2-2
Barbell good mornings 4*6-8
Bent over row 3*10
Glute bridges 100 reps
WOD 24/9/16
/in WOD /by Maayan Moskow1) Practice skill
2) Complete missed strength
3) perform a Metcon
1) practice skill (20min):
-DU
-Free Handstand
-Squat clean
2) complete missed strength (20 min):
sun- SP 5x5xele/SP find 5RM/BTN SP 5RM/ SJ 1RM
Mon – BS 5x5xele/DL 5RM/FS 2RM (6 tries)
Tue – pullups
Wed – SP 5x5xele/ SP 5x5x80%5RM/BTN press 6x3x90%5RM/ SJ 6x3x80%1RM
Thu – BS 5x5xele//find5RM/C+D Tempo FS (4-2-1) 6x2x80%2RM
3) do a metcon (pick one by coaches recommendation)
AMRAP LADDER OF
10-9-8..1
Power Cleans
Push Press
Front Squat
Rx’d 60/42.5(35) kg