Strength: A) Deadlift 5*5 With weight from Elements B) Back squat 5*5*90%5RM C) Clean+Front squat 6*3*60-85% 1RM D) Squat clean + Front Squat 6*3*60-85% 1RM Squat clean. MetCon: 27-21-15-9 reps of DU KB SDLHP Goblet Squats A) SU-16/12kg KB B) DU-20/16kg KB C) 24/20kg KB D) 32/24kg KB
Strength: A) Dips 5 sets of max reps by ability. B) Strict Bar dips 5*max reps C) Strict ring dips 6*70% max reps (from sunday) D) Strict weighted ring dips (16/12kg) 6*70% max reps (from sunday). . MetCon: 15 min AMRAP Ladder 3 S2OH 3 Burpee OTB 6 6 9 9 … A) 20/15kg barbell B) 30/20kg C) 40/30kg D) 52.5/40kg
WOD 14/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 With weight from Elements
B) Back squat 5*5*90%5RM
C) Clean+Front squat 6*3*60-85% 1RM
D) Squat clean + Front Squat 6*3*60-85% 1RM Squat clean.
MetCon: 27-21-15-9 reps of
DU
KB SDLHP
Goblet Squats
A) SU-16/12kg KB
B) DU-20/16kg KB
C) 24/20kg KB
D) 32/24kg KB
Speed press
Floor press 9*2*50-70% ME
MetCon: 10 RFT
5 Clapping push ups
10 Straight leg sit ups
WOD 13/7/16
/in WOD /by Maayan MoskowStrength:
A) Dips 5 sets of max reps by ability.
B) Strict Bar dips 5*max reps
C) Strict ring dips 6*70% max reps (from sunday)
D) Strict weighted ring dips (16/12kg) 6*70% max reps (from sunday). .
MetCon: 15 min AMRAP Ladder
3 S2OH
3 Burpee OTB
6
6
9
9
…
A) 20/15kg barbell
B) 30/20kg
C) 40/30kg
D) 52.5/40kg
WOD 12/7/16
/in WOD /by Jake MillerSkill: Kipping HSPU
MetCon: 20 min AMRAP of “Marry XXX”
As Many Reps as Possible in 20 minutes
10 Handstand Push-Ups
20 Pistols (alternating legs)
30 Pull-Ups
15 Handstand Push-Ups
30 Pistols (alternating legs)
45 Pull-Ups
20 Handstand Push-Ups
40 Pistols (alternating legs)
60 Pull-Ups
25 Handstand Push-Ups
50 Pistols (alternating legs)
75 Pull-Ups
30 Handstand Push-Ups
60 Pistols (alternating legs)
90 Pull-Ups