work on monthly goal, ask coach for more instructions and progression. Metcon: 3RFT 10 Power Cleans 15 Sit Ups 20 DU A) KB swing 16/8kg-Sit ups- DU B) 30/20kg C) 45/30kg D) 60/42.5kg-UNBROKEN DU
Rx’d meet Part 1 30 burpee RMU (girls can scale to burpee c2b pull ups) Part 2 For time 20 Double KB Snatch 24/16kg 50 DU 20 Kb thrusters 24/16kg 50 DU
WOD 8/8/16
/in WOD /by Jake MillerStrength: Squat + HS practice
*superset sets of squat with HS work, ask coach for more instructions.
Back Squat
A) Back Squat 5*5 weight from elements
B) Back Squat 5*5*90% 5RM
C) Back Squat establish 3RM
D) Front Squat Establish 1RM
Metcon: 9min AMRAP
5 Deadlifts
7 Burpee Box jumps
9 Wall balls
WOD 7/8/16
/in WOD /by Maayan Moskowwork on monthly goal, ask coach for more instructions and progression.
Metcon: 3RFT
10 Power Cleans
15 Sit Ups
20 DU
A) KB swing 16/8kg-Sit ups- DU
B) 30/20kg
C) 45/30kg
D) 60/42.5kg-UNBROKEN DU
ME Press
Wide grip Bench press 6-6-6-6-6
Weighted push ups 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order
WOD 5/8/16
/in WOD /by Jake MillerMetCon: For time
50 Box Jumps 60/50cm
25 KB SDLHP
40 Burpees
20 (10+10) One arm KB Swings
30 Jumping Lunges
15 KB SDLHP
10 Broad Jumps
Speed pull
Sumo deadlift 9*2*50-70%
MetCon: 20 min Partner AMRAP
200m partner carry
Then IGo you go
10 Double KB swings
10 Burpee broad Jumps
Part 1
30 burpee RMU (girls can scale to burpee c2b pull ups)
Part 2
For time
20 Double KB Snatch 24/16kg
50 DU
20 Kb thrusters 24/16kg
50 DU