Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift find 5RM. C+D) Front Squat 2-2-2-2-2-2 add weight each set to failure. MetCon: Running “Christine” 3RFT 500m run 12 Deadlift B.W. 21 Box Jumps 60/50cm *Ask coach for scaling Options.
S&A WOD ME Squat Back Squat 2-2-2-2-2-2 Reverse lunges 4*6+6 Bent over row 3*10 Banded good mornings 100 reps in any order
20/9/16
/in WOD /by Jake MillerSkill: Squat Clean Practice.
MetCon: 20min AMRAP
5 Squat cleans
7 Pull Ups
9 Burpees
A) Ask coach for specific instructions.
B) 30/20kg – Pull ups by ability.
C) 45/30kg.
D) 60/42.5kg – chest-2-bar pull ups
WOD 19/9/16
/in WOD /by Jake MillerA) Back Squat 5*5 weight from elements
B) Deadlift find 5RM.
C+D) Front Squat 2-2-2-2-2-2 add weight each set to failure.
MetCon: Running “Christine”
3RFT
500m run
12 Deadlift B.W.
21 Box Jumps 60/50cm
*Ask coach for scaling Options.
ME Squat
Back Squat 2-2-2-2-2-2
Reverse lunges 4*6+6
Bent over row 3*10
Banded good mornings 100 reps in any order
WOD 18/9/16
/in WOD /by Maayan MoskowSkill: 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 Find 5RM
C) Behind the neck press find 5RM
D) Split Jerk find 1RM
MetCon: In teams of two complete 16min AMRAP OF
8 Squat Cleans 50/35kg
16 Ring Dips
200m Partner carry
*Ask Coach for scaling Options.
S&A WOD NO CLASS PERFORM AT OPEN GYM
ME Press
Bench Press 3-3-3-3-3-3
Dips 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps any order.