Strength: A) Deadlift 5*5 With weight from Elements B) Deadlift 5*5*90%5RM C+D) Establish 2RM Front Squat Skill: Hang Squat Clean MetCon: 9 min AMRAP 5 Hang Squat Cleans 10 Toes 2 bar 15 Wall Balls A) G. Squats 16/12kg – V-ups B) 30/20kg – K2E C) 45/30kg – toes 2 bar D) Rx’d 60/42.5kg
S&A WOD ME Squat Front Squat 4-4-4-4-4-4 Zercher squats 4*6-8 Bent over row 3*10 Banded good mornings 100 reps in any order.
Strength: A) Dips 5 set of max reps dips by ability (from elements 4) B) Bar dips establish 5RM C+D) Ring Dips establish 3RM. Skill: Kipping HSPU MetCon: “Kip for cure” 7min AMRAP 7 Pull ups 5 HSPU 3 OHS 40/30kg *Ask coach for scaling options.
S&A WOD ME Press Strict Press 6-6-6-6-6-6 Weighted Push ups 4*8-10 Laterall raises 3*12-15 Triceps ext. 100 reps in any order.
WOD 4/7/16
/in WOD /by Jake MillerA) Deadlift 5*5 With weight from Elements
B) Deadlift 5*5*90%5RM
C+D) Establish 2RM Front Squat
Skill: Hang Squat Clean
MetCon: 9 min AMRAP
5 Hang Squat Cleans
10 Toes 2 bar
15 Wall Balls
A) G. Squats 16/12kg – V-ups
B) 30/20kg – K2E
C) 45/30kg – toes 2 bar
D) Rx’d 60/42.5kg
ME Squat
Front Squat 4-4-4-4-4-4
Zercher squats 4*6-8
Bent over row 3*10
Banded good mornings 100 reps in any order.
WOD 3/7/16
/in WOD /by Maayan MoskowMobility:
A) Dips 5 set of max reps dips by ability (from elements 4)
B) Bar dips establish 5RM
C+D) Ring Dips establish 3RM.
Skill: Kipping HSPU
MetCon: “Kip for cure”
7min AMRAP
7 Pull ups
5 HSPU
3 OHS 40/30kg
*Ask coach for scaling options.
ME Press
Strict Press 6-6-6-6-6-6
Weighted Push ups 4*8-10
Laterall raises 3*12-15
Triceps ext. 100 reps in any order.
WOD 1/7/16
/in WOD /by Jake MillerMetCon: “Randy”
75 Power snatches 35/25kg
Compare your result with 03/06.
Speed Pull
Combo DL (Conventional+Sumo) (2-2)*8*60-80%ME
MetCon: In teams of 2 complete for time
100m Partner/sandbag carry
100 KB SDLHP
100m Partner sandbag carry
100 KB Russian swings
2015 GAMES EVENT 10
For time
15-10-6 reps of
Thrusters 75/52.5(40kg)
Bar MU/(Girls only C2B Pull ups)
15 min Time Cap.