*superset sets of squat with HS work, ask coach for more instructions.
A) Back Squat 5*5 weight from elements B) Back Squat 5*5*90% 5RM C) Squat clean Find 1RM D) Snatch grip Deadlift (use straps) Establish 1RM. MetCon: 4RFT 20 OH Walking Lunges (steps) 10 Burpee Broad Jumps A) 15/5kg Plate B) 20/10kg Plate C+D) 25/15kg Plate
work on monthly goal, ask coach for more instructions and progression. MetCon: I go You Go 15 min AMRAP 20 Thrusters 42.5/30kg 30 Toes 2 Bar 40 DU *Ask coach for scaling options.
*superset sets of squat with HS work, ask coach for more instructions. A) Back squat 5x5x elements
B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)
C) Front Squat 6*3*85%3RM D) Back Squat 6*2*80% 1RM MetCon: FOR TIME 50 Box Jumps 60/50cm 100 Air Squats 200 DU Ask coach for scaling options —————————————– RX’d Meet Part 1 “Diane” 21-15-9 Deadlift 102.5/70kg HSPU (9min time cap) Part 2 TBA.
S&A WOD: Speed Pull Power clean 6*3*60-80%ME MetCon: In teams of 2 perform 100 Pull ups P1: Holding 100/70kg bar P2: Pull ups
WOD 22/8/16
/in WOD /by Jake MillerStrength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM
C) Squat clean Find 1RM
D) Snatch grip Deadlift (use straps) Establish 1RM.
MetCon: 4RFT
20 OH Walking Lunges (steps)
10 Burpee Broad Jumps
A) 15/5kg Plate
B) 20/10kg Plate
C+D) 25/15kg Plate
WOD 21/8/16
/in WOD /by Maayan MoskowStrength: Pullups
work on monthly goal, ask coach for more instructions and progression.
MetCon: I go You Go 15 min AMRAP
20 Thrusters 42.5/30kg
30 Toes 2 Bar
40 DU
*Ask coach for scaling options.
WOD 19/8/16
/in WOD /by Jake Miller*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5x5x elements
B) Back squat Eatablish 5RM (if done perform 5*5*80% 5RM)
C) Front Squat 6*3*85%3RM
D) Back Squat 6*2*80% 1RM
MetCon: FOR TIME
50 Box Jumps 60/50cm
100 Air Squats
200 DU
Ask coach for scaling options
—————————————–
RX’d Meet
Part 1
“Diane” 21-15-9
Deadlift 102.5/70kg
HSPU
(9min time cap)
Part 2
TBA.
Power clean 6*3*60-80%ME
MetCon: In teams of 2 perform
100 Pull ups
P1: Holding 100/70kg bar
P2: Pull ups