B)Deadlift 2*70% (1RM); 1*80%; 1*85%; then 3 attempts to establish 1 RM deadlift
C+D) Establish 1RM Clean Skill: DU/Kb thrsters Practice MetCon: 10 min AMRAP 50 DU 25 KB Thrusters A) SU/Wall balls 20/12lb B) DU-12/8kg KB C) DU- 16/12kg D) UNBROKEN DU -20/16kg
S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 Accessory: Sumo stance bent over row 4*6-8 Zarcher squats 3*10 (from the floor) Glute Bridges 100 reps In any order
Barbell Push: A) Strict Press 5*5 weight from elements B) Strict press 2*70%(1RM) 1*80% 1*85%; Then 3 attempts to establish 1RM Strict press% C) Push Press 3*70% 2*75% 1*85% then 3 attempts to establish 1RM push press D) Jerk same as C Tech: Snatch Balance MetCon: 3RFT 10 Power Snatches 15 Toes 2 Bar 10 OHS 15 Lateral Burpee over the bar A) KB 16/12kg SDLHP-Vups-G. Squats-Burpee B) 30/20kg-K2E C) Rx’d 40/30kg D) Rx’d 50kg
S&A WOD ME Press Floor press 3-3-3-3-3 Accessory: Deficit push ups 4*8-10 (add weight) One arm press 3*10 Banded triceps ext. 100 reps in any order
Deadlift. A) 5*5 weight from elements B+) 5*70%(1RM) 3*80% +2*85% ; +4*60% Skill: OHS Practice MetCon: 3RFT 200m run 15 ring dips 9 OHS A) Bench dips/20/15kg (ask coach fro scaling if needed) B) Bar dips-30/20kg C) Rx’d-45/30kg D) Rx’d 60/42.5kg/
WOD 23/5/16
/in WOD /by Maayan MoskowA)Deadlift 5*5 weight from elements
B)Deadlift 2*70% (1RM); 1*80%; 1*85%; then 3 attempts to establish 1 RM deadlift
C+D) Establish 1RM Clean
Skill: DU/Kb thrsters Practice
MetCon: 10 min AMRAP
50 DU
25 KB Thrusters
A) SU/Wall balls 20/12lb
B) DU-12/8kg KB
C) DU- 16/12kg
D) UNBROKEN DU -20/16kg
ME Pull
Sumo Deadlift
2-2-2-2-2-2
Accessory:
Sumo stance bent over row 4*6-8
Zarcher squats 3*10 (from the floor)
Glute Bridges 100 reps In any order
WOD 22/5/16
/in WOD /by Maayan MoskowBarbell Push:
A) Strict Press 5*5 weight from elements
B) Strict press 2*70%(1RM) 1*80% 1*85%; Then 3 attempts to establish 1RM Strict press%
C) Push Press 3*70% 2*75% 1*85% then 3 attempts to establish 1RM push press
D) Jerk same as C
Tech: Snatch Balance
MetCon: 3RFT
10 Power Snatches
15 Toes 2 Bar
10 OHS
15 Lateral Burpee over the bar
A) KB 16/12kg SDLHP-Vups-G. Squats-Burpee
B) 30/20kg-K2E
C) Rx’d 40/30kg
D) Rx’d 50kg
ME Press
Floor press 3-3-3-3-3
Accessory:
Deficit push ups 4*8-10 (add weight)
One arm press 3*10
Banded triceps ext. 100 reps in any order
WOD 20/5/16
/in WOD /by Maayan MoskowDeadlift.
A) 5*5 weight from elements
B+) 5*70%(1RM) 3*80% +2*85% ; +4*60%
Skill: OHS Practice
MetCon: 3RFT
200m run
15 ring dips
9 OHS
A) Bench dips/20/15kg (ask coach fro scaling if needed)
B) Bar dips-30/20kg
C) Rx’d-45/30kg
D) Rx’d 60/42.5kg/