Strength: A) Deadlift 5*5 weight from elements B) Back squat 5*5* 90% 5RM C+D) Deadlift 8*2* 60-80% 2RM MetCon: In front of running clock 2min KB Swings 3min Strict Pull ups 4min KB Goblet Squats 5 min Srtict Pull ups * Ask coach for pull ups scailing options. A) 16/12kg KB. B) 20/16kg KB. C) 24/20kg KB. D) 32/24kg KB.
S&A WOD
Speed Press Dips 8*4* 60-80% ME MetCon: 20 min EMOM – even min 5+5 alt. KB Presses – odd min 10 wieghted straight-leg sit ups
A) Strict Press 5*5 weight from elements B) Strict press 5*5* 90% 5RM C+D) 6*3* 60-80% 3RM MetCon: EMOM FOR 20 MIN – Even Minutes: 5 S2OH – Odd Minutes: 5 SDLHP
WOD 28/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 weight from elements
B) Back squat 5*5* 90% 5RM
C+D) Deadlift 8*2* 60-80% 2RM
MetCon: In front of running clock
2min KB Swings
3min Strict Pull ups
4min KB Goblet Squats
5 min Srtict Pull ups
* Ask coach for pull ups scailing options.
A) 16/12kg KB.
B) 20/16kg KB.
C) 24/20kg KB.
D) 32/24kg KB.
Speed Press
Dips 8*4* 60-80% ME
MetCon: 20 min EMOM
– even min 5+5 alt. KB Presses
– odd min 10 wieghted straight-leg sit ups
WOD 27/7/16
/in WOD /by Maayan MoskowStrength:
A) Strict Press 5*5 weight from elements
B) Strict press 5*5* 90% 5RM
C+D) 6*3* 60-80% 3RM
MetCon: EMOM FOR 20 MIN
– Even Minutes: 5 S2OH
– Odd Minutes: 5 SDLHP
A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
WOD 26/7/16
/in WOD /by Jake MillerSkill: Kipping muscle ups: bar/ring
MetCon: “Jonesworthy”
For Time:
80 Air Squats
40 Kettlebell Swings (24/16kg)
20 Pull-Ups
—
64 Air Squats
32 Kettlebell Swings (24/16kg)
16 Pull-Ups
—
50 Air Squats
25 Kettlebell Swings (24/16kg)
12 Pull-Ups
—
32 Air Squats
16 Kettlebell Swings (24/16kg)
8 Pull-Ups
—
16 Air Squats
8 Kettlebell Swings (24/16kg)
4 Pull-Ups
—
8 Air Squats
4 Kettlebell Swings (24/16kg)
2 Pull-Ups