https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Conventional Deadlift A) 5*5 with weight from elements B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set) Skill: Squat clean A+B) Squat clean Practice C+D) 4 rounds not for time (60-90 sec rest) Power clean+Hang squat clean+front squat@75% Clean MetCon: 7min AMRAP 7 power cleans 7 push press 7 Squats A) Swing-G.squat 16/12 kg kb B) 30/20 kg-Back squat C) 42.5/30kg/front squat D) 50/35kg-OHS.
S&A WOD ME Bench Press Bench press 3-3-3-3-3 Accessory: KB/DB shoulder press 4*8-10 Deficit Push Ups 3*10 (no drop set, work on volume) Triceps ext. 100 reps.
Skill: Push press/jerk warm up (10min) Strength: Strict press A) 5*5 weight from elements B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set) MetCon: 5RFT 9 Push ups 15 Toes 2 Bar 21 KB Sumo deadlift high pulls A) Pike push ups/HRPU-Sit ups/K2E-12/8kg B) Pike push ups/HSPU/ring push ups/K2E-20/12kg C) HSPU-T2B-24/16kg D) Strict HSPU (deficit if needed)- T2B- 32/24kg
RFA COME AND SUPPORT YOUR BOX. MetCon: “Claudia” 5 Rounds for Time
20 KB/ Dumbbell Swings (24/16kg)
400 Meter Run
S&A WOD (to be performed during Open Gym) Speed press Push press (3 sec pause at the dip) 9*3*60-80%ME MetCon: 10 min AMRAP 5 strict chin ups/supine ring rows 10 Ring Push ups/ HRPU 20 Straight leg weighted sit ups
WOD 18/4/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Conventional Deadlift
A) 5*5 with weight from elements
B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set)
Skill: Squat clean
A+B) Squat clean Practice
C+D) 4 rounds not for time (60-90 sec rest)
Power clean+Hang squat clean+front squat@75% Clean
MetCon: 7min AMRAP
7 power cleans
7 push press
7 Squats
A) Swing-G.squat 16/12 kg kb
B) 30/20 kg-Back squat
C) 42.5/30kg/front squat
D) 50/35kg-OHS.
ME Bench Press
Bench press 3-3-3-3-3
Accessory:
KB/DB shoulder press 4*8-10
Deficit Push Ups
3*10 (no drop set, work on volume)
Triceps ext. 100 reps.
WOD 17/4/16
/in WOD /by Maayan MoskowSkill: Push press/jerk warm up (10min)
Strength: Strict press
A) 5*5 weight from elements
B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set)
MetCon: 5RFT
9 Push ups
15 Toes 2 Bar
21 KB Sumo deadlift high pulls
A) Pike push ups/HRPU-Sit ups/K2E-12/8kg
B) Pike push ups/HSPU/ring push ups/K2E-20/12kg
C) HSPU-T2B-24/16kg
D) Strict HSPU (deficit if needed)- T2B- 32/24kg
S&A WOD
ME Power Clean 2-2-2-1-1-1
Accessory:
Pendlay row 3-3-3-3-3
One arm kb/db row 3*10
Banded good mornings 100 reps
WOD 15/4/16
/in WOD /by Maayan MoskowMetCon: “Claudia”
5 Rounds for Time
20 KB/ Dumbbell Swings (24/16kg)
400 Meter Run
Speed press
Push press (3 sec pause at the dip) 9*3*60-80%ME
MetCon: 10 min AMRAP
5 strict chin ups/supine ring rows
10 Ring Push ups/ HRPU
20 Straight leg weighted sit ups