A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Front Squat Establish 2RM
D) Back Squat establish 2 RM
MetCon: In front of running clock perform for reps 1 min Deadlift
1 min Air squat 1 min Push Ups 2 min DL 2 min Air Squat 2 min Push ups A) 16/12kg KB swing-HRPU B) 60/35 kg DL-HRPU C) 90/50kg DL- HSPU D) 115/70kg DL-Alt. pistols- Strict HSPU
S&A WOD GERMAN VOLUME SQUAT Party Back squat 10*10*60-75% ME (rest 60-90 sec between sets) Good mornings 10*10 (rest 45 sec. between sets)
Strength: A) Strict press 5*5 with weight from elements B) Strict press 5*5*90% 5RM C) Strict press establish 3RM D) Snatch grip behind the nech Jerk Establish 1RM Skill: barbell Snatch MetCon: 15 min AMRAP Ladder 1-2-3-4…. Power snatch Strict Pull ups A) 16/12kg SDLHP- J. Pull ups B) 30/20kg C) 40/30kg D) 50/30kg- Strict C2B
S&A WOD GERMAN VOLUME BENCH PARTY Bench Press 10*10*60-75%ME (rest 60-90sec between sets) Triceps ext: 10*10 (rest 45sec between sets)
Skill: Barbell snatch practice. (D athletes work on your snatch weakness by coach’s instructions) MetCon: “Death by” Power Snatch 10 min cap. *Weights by coach’s prescription.
Rx’d Meet “Incredible Hulk” As Many Reps as Possible (AMRAP) in 20 minutes with the same weight on the barbell
WOD 20/6/16
/in WOD /by Jake MillerA) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Front Squat Establish 2RM
D) Back Squat establish 2 RM
MetCon: In front of running clock perform for reps
1 min Deadlift
1 min Air squat
1 min Push Ups
2 min DL
2 min Air Squat
2 min Push ups
A) 16/12kg KB swing-HRPU
B) 60/35 kg DL-HRPU
C) 90/50kg DL- HSPU
D) 115/70kg DL-Alt. pistols- Strict HSPU
GERMAN VOLUME SQUAT Party
Back squat 10*10*60-75% ME (rest 60-90 sec between sets)
Good mornings 10*10 (rest 45 sec. between sets)
WOD 19/6/16
/in WOD /by Maayan MoskowA) Strict press 5*5 with weight from elements
B) Strict press 5*5*90% 5RM
C) Strict press establish 3RM
D) Snatch grip behind the nech Jerk Establish 1RM
Skill: barbell Snatch
MetCon: 15 min AMRAP Ladder
1-2-3-4….
Power snatch
Strict Pull ups
A) 16/12kg SDLHP- J. Pull ups
B) 30/20kg
C) 40/30kg
D) 50/30kg- Strict C2B
GERMAN VOLUME BENCH PARTY
Bench Press 10*10*60-75%ME (rest 60-90sec between sets)
Triceps ext: 10*10 (rest 45sec between sets)
WOD 17/6/16
/in WOD /by Jake Miller(D athletes work on your snatch weakness by coach’s instructions)
MetCon: “Death by” Power Snatch 10 min cap.
*Weights by coach’s prescription.
“Incredible Hulk”
As Many Reps as Possible (AMRAP) in 20 minutes with the same weight on the barbell
5 Deadlifts (52.5/35 lkg)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat