Strength: Strict Press A) 5×5 with weight from elements B+) WU: 5*70% (5rm) 5*80% 5*90% Then 3 sets of max reps! with 5RM (weight) Skill: Push Press/jerk MetCon: For time 25 Pull ups 50 DU 25 S2OH 50 Sit ups A) j. pull ups- SU- 12/8kg KB- Sit ups B) Pull ups- DU-30/20kg-Sit ups C) C2B pull ups- 42.5/30kg-Sit ups D) C2B pull- DU- 60/40kg- Sit ups
Strength:Deadlift/ Sumo deadlift A) 5×5 with weight from elements B+C+D) WU: 5*70% (5rm), 5*80%, 5*90% Then 3 sets of max reps! with 5RM (weight) Skill:Squat Clean. MetCon: 21-15-9 Squat cleans SDLHP A) Goblet squats + KB SDLHP 16/12 kg B) 30/20kg C+D) 42.5/30kg
WOD 11/4/16
/in WOD /by Jake MillerSkill: Clean (10 min Practice)
Strength:
Deadlift/ Clean.
A) Deadlift 5×5 weight from elements.
B+C+D) Clean pull + clean + 2 Fronts squats *5*80% Clean
MetCon: “D.T”
5 RFT
12Deadlift 70/50kg
9 Hang power cleans 70/50kg
6 Push jerks 70/50kg
*Ask coach fro scaling options
S&A WOD
ME Press
Push press 3-3-3-3-3
Accessory:
Strict press 4*8-10
Weighted push ups 3*10
Horizontal banded flys 100 reps in any order
WOD 10/4/16
/in WOD /by Maayan MoskowStrength:
Strict Press
A) 5×5 with weight from elements
B+)
WU: 5*70% (5rm) 5*80% 5*90%
Then 3 sets of max reps! with 5RM (weight)
Skill: Push Press/jerk
MetCon: For time
25 Pull ups
50 DU
25 S2OH
50 Sit ups
A) j. pull ups- SU- 12/8kg KB- Sit ups
B) Pull ups- DU-30/20kg-Sit ups
C) C2B pull ups- 42.5/30kg-Sit ups
D) C2B pull- DU- 60/40kg- Sit ups
WOD 8/4/16
/in WOD /by Jake MillerStrength: Deadlift/ Sumo deadlift
A) 5×5 with weight from elements
B+C+D) WU: 5*70% (5rm), 5*80%, 5*90%
Then 3 sets of max reps! with 5RM (weight)
Skill: Squat Clean.
MetCon: 21-15-9
Squat cleans
SDLHP
A) Goblet squats + KB SDLHP 16/12 kg
B) 30/20kg
C+D) 42.5/30kg
S&A WOD
Floor press 9*3*50-70% ME
MetCon: 21-15-9 reps of
KB push press
Straight leg sit ups/ strict T2B
Ring push ups