Strength: A) Strict press 5*5 with weight from elements B) Strict press Establish 5RM. C) Push press Establish 3RM D) Floor Press Establish 3RM MetCon: 15 AMRAP 5 S2OH 10 Toes 2 Bar 30 DU A) KB 12/8kg )each arm) – Sit ups-SU B) 30/20kg-K2E C) 42.5/30kg-T2B-DU D) 60/42.5kg-T2B (STRICT)-Unbroken DU
S&A WOD ME Press Bench press 3-3-3-3-3 Accessory: Srtict press 4*6-8 Dips 3*10 Triceps ext. 100 reps in any order
Deadlift. A) 5*5 weight from elements B+) 2*70%(1RM) 1*80% 1*85% Then 3 attempts to establish 1RM MetCon:In teams of 2: I go you go 3RFT 100m farmer carry (each) 32/24 (scale if needed) 50 Russian KB Swongs 32/24kg 50 OH Lunges 25/15kg Plate *Ask coach for scaling options.
S&A WOD Speed Pull Sumo deadlift 10*2*50-70% (ME) Metcon: 10-9-8…1 reps for tome of Sumo DL high pulls (30-50% ME Sumo DL) Over the bar jumping Squats
WOD 30/5/16
/in WOD /by Maayan MoskowB)
Deadlift Establish 5RM
C) Deadlift establish 2RM
D) Snatch grip deadlift establish 1RM
Technique practice: Power Snatch.
MetCon: “Isabel”
30 reps of snatch 60/42.5kg
*ask coach for scaling options.Strength:
ME Deadlift
Deadlift 2-2-2-2-2-2
Accessory:
Romnian Deadlift 4*6-8
One arm KB row 3*10
Glute bridges 100 reps in any order
WOD 29/5/16
/in WOD /by Maayan MoskowA) Strict press 5*5 with weight from elements
B) Strict press Establish 5RM.
C) Push press Establish 3RM
D) Floor Press Establish 3RM
MetCon: 15 AMRAP
5 S2OH
10 Toes 2 Bar
30 DU
A) KB 12/8kg )each arm) – Sit ups-SU
B) 30/20kg-K2E
C) 42.5/30kg-T2B-DU
D) 60/42.5kg-T2B (STRICT)-Unbroken DU
ME Press
Bench press
3-3-3-3-3
Accessory:
Srtict press 4*6-8
Dips 3*10
Triceps ext. 100 reps in any order
WOD 27/5/16
/in WOD /by Maayan MoskowA) 5*5 weight from elements
B+) 2*70%(1RM) 1*80% 1*85% Then 3 attempts to establish 1RM
MetCon:In teams of 2: I go you go
3RFT
100m farmer carry (each) 32/24 (scale if needed)
50 Russian KB Swongs 32/24kg
50 OH Lunges 25/15kg Plate
*Ask coach for scaling options.
Speed Pull
Sumo deadlift
10*2*50-70% (ME)
Metcon: 10-9-8…1 reps for tome of
Sumo DL high pulls (30-50% ME Sumo DL)
Over the bar jumping Squats