Skill:Power Clean practice + Pull ups by personal program MetCon: 21-15-9-6-3 Reps Of Power Cleans Toes 2 Bar A) Ask coach for specific instructions B) 30/20kg-K2E C) 40/25kg-T2B D) 60/42.5kg-T2B
Strength: Back Squat/Deadlift+ Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Deadlift 5*5*90%5RM. C+D) Clean from deficit (10kg bumper plate) Establish 1RM. MetCon: 9min AMRAP 5 Burpeepull ups 10 Clapping Push ups 15 Wall balls *Ask coach for scaling options.
S&A WOD ME Squat Zarcer squat (from racks) 2-2-2-2-2-2 Barbell good mornings 4*6-8 (Dumbbell) Bent over row 3*10 Glute bridges 100 reps in any order
WOD 13/9/16
/in WOD /by Jake MillerSkill: Power Clean practice + Pull ups by personal program
MetCon: 21-15-9-6-3 Reps Of
Power Cleans
Toes 2 Bar
A) Ask coach for specific instructions
B) 30/20kg-K2E
C) 40/25kg-T2B
D) 60/42.5kg-T2B
WOD 12/9/16
/in WOD /by Jake MillerA) Back Squat 5*5 weight from elements
B) Deadlift 5*5*90%5RM.
C+D) Clean from deficit (10kg bumper plate) Establish 1RM.
MetCon: 9min AMRAP
5 Burpee pull ups
10 Clapping Push ups
15 Wall balls
*Ask coach for scaling options.
ME Squat
Zarcer squat (from racks)
2-2-2-2-2-2
Barbell good mornings 4*6-8
(Dumbbell) Bent over row 3*10
Glute bridges 100 reps in any order
WOD 11/9/16
/in WOD /by Maayan MoskowSkill: Power 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% 5RM
C) Behind the neck push press find 3RM
D) Behind the neck jerk find 1RM.
“Surprise MetCon”
The surprise was:
MetCon: Partner “Double Grace”
complete as a team of two 60 reps of Clean&jerk 60/42.5kg
S&A WOD
ME Bench
Weide grip bench press
6-6-6-6-6-6
Strict shoulder press 4*8-10
Push ups (add weight if needed) 3*10
Triceps ext. 100 reps in any order.