A) Deadlift 5*5 weight from elements B) Deadlift Establish 5RM C) Deadlift establish 2RM D) Clean Pull establish 1RM Tech: Power clean MetCon: “Elizabeth” 21-15-9 reps of Power cleans 60/42.5kg Ring dips *Ask coach for scaling options.
S&A WOD M.E. PULL Combo Deadlift Sumo+ Conventional (2+2)*6 Bent over row 4*6-8 Chin ups/supine ring rows 3*max reps Glute bridges 100 reps in any order.
Strength: A) Strict press 5*5 with weight from elements B) Strict press establish new (5rm) C) Push press establish 2 RM D) Split Jerk Establish 1RM MetCon: 3RFT 9 OHS 12 Pull ups 15 Burpee OTB A) 16/12kg goblet squats-Jumping pull ups B) 30/20kg-j.Pull ups/Pull us C) 42.5/30kg- C2B Pull ups D) 60/42,5kg – Bar MU
S&A WOD ME PRESS Bench Press 6-6-6-6-6 Dips 4*8-10 One Arm shoulder press 3*10 Triceps ext. 100 reps in any order.
Skill: Barbell Snatch MetCon: For time Run/row 1k 30 power snatches Run/row 1k Weights by coach’s prescription
Rx’d Meet “The Ghost” 6 Rounds for reps 1 min row (cal) 1 min Burpees 1 min DU 1 min rest
S&A WOD GERMAN VOLUME DEADLIFT PARTY Conventional Deadlift 10*10*60-75% ME (Rest 60-90 sec between sets) Russian KB Swings (AHAP) 10*10 (rest 45 sec between sets)
WOD 27/6/16
/in WOD /by Jake MillerA) Deadlift 5*5 weight from elements
B) Deadlift Establish 5RM
C) Deadlift establish 2RM
D) Clean Pull establish 1RM
Tech: Power clean
MetCon: “Elizabeth” 21-15-9 reps of
Power cleans 60/42.5kg
Ring dips
*Ask coach for scaling options.
M.E. PULL
Combo Deadlift Sumo+ Conventional (2+2)*6
Bent over row 4*6-8
Chin ups/supine ring rows 3*max reps
Glute bridges 100 reps in any order.
WOD 26/6/16
/in WOD /by Maayan MoskowA) Strict press 5*5 with weight from elements
B) Strict press establish new (5rm)
C) Push press establish 2 RM
D) Split Jerk Establish 1RM
MetCon: 3RFT
9 OHS
12 Pull ups
15 Burpee OTB
A) 16/12kg goblet squats-Jumping pull ups
B) 30/20kg-j.Pull ups/Pull us
C) 42.5/30kg- C2B Pull ups
D) 60/42,5kg – Bar MU
ME PRESS
Bench Press 6-6-6-6-6
Dips 4*8-10
One Arm shoulder press 3*10
Triceps ext. 100 reps in any order.
WOD24/6/16
/in WOD /by Jake MillerMetCon: For time
Run/row 1k
30 power snatches
Run/row 1k
Weights by coach’s prescription
“The Ghost”
6 Rounds for reps
1 min row (cal)
1 min Burpees
1 min DU
1 min rest
GERMAN VOLUME DEADLIFT PARTY
Conventional Deadlift 10*10*60-75% ME (Rest 60-90 sec between sets)
Russian KB Swings (AHAP) 10*10 (rest 45 sec between sets)