C+D) Clean pull+hang clean+2 front squats *5*80% (clean) Thruster practice 10 min. MetCon: Death by Thrusters (10min cap) A) Wall balls 20/12lb B) 30/20kg C) 45/30 kg D) 60/42.5kg ***BEAST MODE BW THRUSTER !!!
Barbell Push: A) Strict Press 5*5 weight from elements B) Strict press 5*65%(1RM) 3*75% +2*80%; +4*60% C) Push Press 3x3x80% then 2*5+ strict pree*50% (1RM Push press) D) Jerk same as C Skill: Sot’s press practice. MetCon: For Time 50 OHL 25/15kg 25 Burpee Pull ups 100 Walking lunges (steps) 50 G2OH 25/15kg Plate *Ask coach for scaling options.
Deadlift. A) 5*5 weight from elements B+)5*60%(1RM) 5*65% +3*70% MetCon: 12 MIN EMOM 3 Power cleans 5 Burpee broad jumps A) KB Sumo DL high pull (AHAP strict to form) B) 40/25kg. C) 60/30kg D) 80/50kg
S&A WOD Speed press Bench press 9*3*50-70% Tech: Power snatch MetCon: Tabata push ups (by ability HRPU/Deficit PU/ Ring PU)
WOD 9/5/16
/in WOD /by Maayan MoskowA)Deadlift 5*5 weight from elements
B)Deadlift 5*65% (1RM); 3*75%; +2*80%; +4*60%
C+D) Clean pull+hang clean+2 front squats *5*80% (clean)
Thruster practice 10 min.
MetCon: Death by Thrusters (10min cap)
A) Wall balls 20/12lb
B) 30/20kg
C) 45/30 kg
D) 60/42.5kg
***BEAST MODE BW THRUSTER !!!
Strength ME Pull
Snatch grip Deadlift 2-2-2-2-2-2
Accessory:
Straight leg Deadlift 4*6-8
DB/KB walking lunges 3*10+10
Banded good mornings 100 reps
WOD 8/5/16
/in WOD /by Maayan MoskowA) Strict Press 5*5 weight from elements
B) Strict press 5*65%(1RM) 3*75% +2*80%; +4*60%
C) Push Press 3x3x80% then 2*5+ strict pree*50% (1RM Push press)
D) Jerk same as C
Skill: Sot’s press practice.
MetCon: For Time
50 OHL 25/15kg
25 Burpee Pull ups
100 Walking lunges (steps)
50 G2OH 25/15kg Plate
*Ask coach for scaling options.
Strength ME Press
Bench Press 3-3-3-3-3
Accessory:
KB/DB strict press 4*8-10
Dumbell/bar skull crushes 3*10
Weoghted plank 4*30-45sec* Max weight
WOD 6/5/16
/in WOD /by Maayan MoskowMonthly Mobility:
Deadlift.
A) 5*5 weight from elements
B+)5*60%(1RM) 5*65% +3*70%
MetCon:
12 MIN EMOM
3 Power cleans
5 Burpee broad jumps
A) KB Sumo DL high pull (AHAP strict to form)
B) 40/25kg.
C) 60/30kg
D) 80/50kg
Speed press
Bench press 9*3*50-70%
Tech: Power snatch
MetCon:
Tabata push ups (by ability HRPU/Deficit PU/ Ring PU)