Strength: Back Squat/Front Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Back Squat Find 5RM. C+D) Front Squat tempo (4-2-1) 6*2*80% 2RM. SURPRISE METCON
“Jerry Swinger”
30 Wall Ball Shots (20/12lbs)
30 Kettlebell swings (2/1.5 pood)
60 Box Jumps (60/50 cm)
30 Kettlebell Swings (2/1.5 pood)
30 Wall Ball Shots (20/12 lbs)
S&A WOD SPEED BENCH Bench Press 8*3*50-70%ME MetCon: I go You Go 20 min AMRAP 10 Push press 100m Overhead carry 25/10kg
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 Find 5RM (If done on Sunday perform 5*5*80% 5RM) C) Behind the neck press 6*3*90% 5RM D) Split Jerk 6*3*80% 1RM. MetCon: 5RFT 12 Push press 24 DU A) Ask coach for specific instructions. B) 30/20kg – DU by ability. C) 45/30kg D) 60kg/42.5kg – UNBROKEN DU
WOD 23/9/16
/in WOD /by Maayan MoskowSkill: Squat Clean
MetCon: 4RFT
400m Run
10 Squat Cleans
20 Walking Lunges
A) Ask coach for specific instructions
B) 30/20kg
C) 45/30kg
D) 60/42.5kg-Alt. Pistols.
____________
Rx’d meet:
Run 1K
Then Perform for time 2 Rounds of
20 Deadlifts 82.5/50kg
40 Wall Balls
60 Burpees
S&A WOD
SPEED SQUAT
Back Squat 9*2*50-70%
MetCon: In teams of 2 complete 4RFT
100m Sledd Carry
50m Burpee broad Jumps
50 Air Squats
WOD 22/9/16
/in WOD /by Jake MillerStrength: Back Squat/Front Squat + Handstand by personal Program.
A) Back Squat 5*5 weight from elements
B) Back Squat Find 5RM.
C+D) Front Squat tempo (4-2-1) 6*2*80% 2RM.
SURPRISE METCON
“Jerry Swinger”
30 Wall Ball Shots (20/12lbs)
30 Kettlebell swings (2/1.5 pood)
60 Box Jumps (60/50 cm)
30 Kettlebell Swings (2/1.5 pood)
30 Wall Ball Shots (20/12 lbs)
SPEED BENCH
Bench Press 8*3*50-70%ME
MetCon: I go You Go 20 min AMRAP
10 Push press
100m Overhead carry 25/10kg
WOD 21/9/16
/in WOD /by Jake MillerStrength: (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 Find 5RM (If done on Sunday perform 5*5*80% 5RM)
C) Behind the neck press 6*3*90% 5RM
D) Split Jerk 6*3*80% 1RM.
MetCon: 5RFT
12 Push press
24 DU
A) Ask coach for specific instructions.
B) 30/20kg – DU by ability.
C) 45/30kg
D) 60kg/42.5kg – UNBROKEN DU