Strength: A) Deadlift 5*5 weight from elements B) Establish 5RM. C+D) Establish 2RM conventional deadlift. Skill: Squat Clean MetCon: 5-10-15-10-5 Reps of Squat cleans Burpee over the box 60/50cm A) 20/15kg B) 30/20kg C) 45/30kg D) 60/42.5kg
S&A WOD ME Squat Zarcher squat (from racks) 3-3-3-3-3-3Barbell good mornings 4*6-8 Bent over row (use KB/DB beginners use barbell) 3*10 Glute bridges 100 reps in any order
Strength: A) Strict Press 5*5 weight from elements B) Strict press 5*5*90%5RM C+D) Establish 3RM Strict press Skill: Kipping ring dip MetCon: Complete for time (by ability) 100 reps of ring dips *EMOM perform 3 Strict Pull ups **Ask coach for scaling options
S&A WOD: ME Press Bar dips 4-4-4-4-4 (add weight if needed) KB/DB Press 4*8-10 Svend press 3*12-15 Triceps ext. 100 reps in any order
WOD 25/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 weight from elements
B) Establish 5RM.
C+D) Establish 2RM conventional deadlift.
Skill: Squat Clean
MetCon: 5-10-15-10-5 Reps of
Squat cleans
Burpee over the box 60/50cm
A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg
ME Squat
Zarcher squat (from racks) 3-3-3-3-3-3Barbell good mornings 4*6-8
Bent over row (use KB/DB beginners use barbell) 3*10
Glute bridges 100 reps in any order
WOD 24/7/16
/in WOD /by Maayan MoskowA) Strict Press 5*5 weight from elements
B) Strict press 5*5*90%5RM
C+D) Establish 3RM Strict press
Skill: Kipping ring dip
MetCon: Complete for time (by ability)
100 reps of ring dips
*EMOM perform 3 Strict Pull ups
**Ask coach for scaling options
ME Press
Bar dips 4-4-4-4-4 (add weight if needed)
KB/DB Press 4*8-10
Svend press 3*12-15
Triceps ext. 100 reps in any order
WOD 22/7/16
/in WOD /by Jake MillerMetCon: For time
15 Squat cleans
10 Burpee OTB
10 Squat cleans
10 Burpee OTB
5 Squat cleans
10 Burpee OTB
* Weights by coach prescribtion
**Add weight each set on cleans.
Speed pull
Conventional Deadlift 9*3*50-70% ME
MetCon: 7RFT
50m farmer carry (32/24kg scale down if neede)
5 Double kb swings
10 KB Deadlifts
*Use same KB for whole complex
“Framanda”
9-7-5 reps for time of
Ring MU
Thrusters 60/42.5kg