A) Deadlift 5*5 with weight from elements B) Deadlift 5*5*90% 5RM C) Overhead Squat establish 5RM D) Back Squat establish 10RM (GO HEAVY) MetCon: 5RFT Sprint 100m 10 Burpee pull ups * scale up to burpee RMU or BMU by ability. **Ask coach for scaling options
S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Sumo stance bent over row (with barbell) 4*6-8 Chin ups/supine ring rows 3*max reps (res as needed between sets) Banded good mornings 100 reps in any order.
Skill: Power Clean. MetCon: “The chief is dead” AMRAP in 24 minutes5 Cycles of 4 Minutes Each
3 Power Cleans (60/42.5kg)
6 Push-Ups
9 Air Squats
12 Deadlift
Rest 1 Minute Between Each 4-Minute Cycle
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask coach for scaling options
S&A WOD
Speed Squat Zarcher Squats 8*3*50-70%ME MetCon: 30 min AMRAP I go you go 100m (each) front rack KB carry 5(each) strict chin ups 10 Burpee broad jumps
Rx’d meet As Many Rounds As Possible (AMRAP) in 14 minutes70 Double-Unders
7 Ring Muscle-Ups
7 Snatches 70/47.5kg (not less than 35 kg for girls)
WOD 1/8/16
/in WOD /by Jake MillerA) Deadlift 5*5 with weight from elements
B) Deadlift 5*5*90% 5RM
C) Overhead Squat establish 5RM
D) Back Squat establish 10RM (GO HEAVY)
MetCon: 5RFT
Sprint 100m
10 Burpee pull ups
* scale up to burpee RMU or BMU by ability.
**Ask coach for scaling options
ME Pull
Sumo Deadlift
2-2-2-2-2-2
Sumo stance bent over row (with barbell) 4*6-8
Chin ups/supine ring rows 3*max reps (res as needed between sets)
Banded good mornings 100 reps in any order.
WOD 31/7/16
/in WOD /by Maayan MoskowA) Strict Press 5*5 with weight from elements
B) Strict press establish 5RM
C) Push Press establish 2RM
D) Jerk behind the neck establish 1RM
MetCon:
In teams of 2, 20 min AMRAP I go you go
6 Deadlifts
4 Hang Power cleans
2 Push jerks
A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 70/50kg
ME Press
Bench Press 3-3-3-3-3-3
KB/DB Shoulder Press 4*8-10
Weighted push ups 3*10
Triceps ext. 100 reps in any order
29/7/16
/in WOD /by Jake MillerMetCon: “The chief is dead”
AMRAP in 24 minutes5 Cycles of 4 Minutes Each
3 Power Cleans (60/42.5kg)
6 Push-Ups
9 Air Squats
12 Deadlift
Rest 1 Minute Between Each 4-Minute Cycle
Complete as many rounds as possible (AMRAP) in 4 minutes, then rest 1 minute. Start each 4-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
*Ask coach for scaling options
Speed Squat
Zarcher Squats 8*3*50-70%ME
MetCon: 30 min AMRAP I go you go
100m (each) front rack KB carry
5(each) strict chin ups
10 Burpee broad jumps
As Many Rounds As Possible (AMRAP) in 14 minutes70 Double-Unders
7 Ring Muscle-Ups
7 Snatches 70/47.5kg (not less than 35 kg for girls)