C+D) Clean pull+Clean+Front squat *5*85% Skill: Truster Practice: MetCon: 9 min AMRAP Ladder of 2 Toes 2 Bar 2 Thrusters 4 4 6 6 … A) Sit ups-Wall balls B) K2E-30/20kg C) T2B-40/30kg D) T2B-50/35kg
Barbell Push: A) Strict Press 5*5 weight from elements B) Strict press 5*70%(1RM) 3*80% +2*85%; +4*60% C) Push Press 3x2x85% then 2*5+ strict pree*50% (1RM Push press) D) Jerk same as C Skill: One Arm KB Over head squat. MetCon:
For time 15 Kb OHS L 25 Push ups 15 Kb OHS R 25 Pull ups A) 12/8kg kb-HRPU-J. Pull ups B) 16/12kg-Pike Push ups C) 20/16kg-HSPU D) 24/16kg-HSPU (Strict)-Pull ups strict/C2B Kipp
Deadlift. A) 5*5 weight from elements B+) 5*65%(1RM) 3*75% +2*80% ; +4*60% Skill: Hang Power Snatch MetCon: 9min AMRAP 5 Hang power snatch 7 Toes 2 bar 9 Burpee A) Kb SDLHP 16/12kg-Vups B) 30/20kg-K2E-Lateral Burpee OTB C)40/30kg D) 50/35kg
WOD 16/5/16
/in WOD /by Maayan MoskowBarbell Pull
A)Deadlift 5*5 weight from elements
B)Deadlift 5*70% (1RM); 3*80%; +2*85%; +4*60%
C+D) Clean pull+Clean+Front squat *5*85%
Skill: Truster Practice:
MetCon: 9 min AMRAP Ladder of
2 Toes 2 Bar
2 Thrusters
4
4
6
6
…
A) Sit ups-Wall balls
B) K2E-30/20kg
C) T2B-40/30kg
D) T2B-50/35kg
WOD 15/5/16
/in WOD /by Maayan MoskowBarbell Push:
A) Strict Press 5*5 weight from elements
B) Strict press 5*70%(1RM) 3*80% +2*85%; +4*60%
C) Push Press 3x2x85% then 2*5+ strict pree*50% (1RM Push press)
D) Jerk same as C
Skill: One Arm KB Over head squat.
MetCon:
For time
15 Kb OHS L
25 Push ups
15 Kb OHS R
25 Pull ups
A) 12/8kg kb-HRPU-J. Pull ups
B) 16/12kg-Pike Push ups
C) 20/16kg-HSPU
D) 24/16kg-HSPU (Strict)-Pull ups strict/C2B Kipp
WOD 13/5/16
/in WOD /by Maayan MoskowA) 5*5 weight from elements
B+) 5*65%(1RM) 3*75% +2*80% ; +4*60%
Skill: Hang Power Snatch
MetCon: 9min AMRAP
5 Hang power snatch
7 Toes 2 bar
9 Burpee
A) Kb SDLHP 16/12kg-Vups
B) 30/20kg-K2E-Lateral Burpee OTB
C)40/30kg
D) 50/35kg
S&A WOD
Power snatch 30-70% (Snatch pull)
MetCon: 10-9-8..1
Deadlift (70%ME)
Strict pull ups/ring rows