Skill: squat clean (10 min as a warm up) Strength: Deadlift/ clean A) Deadlift 5×5 with weight from elements B+)5*Clean+2 Front squats (75% clean) MetCon: “Elizabeth” 21-15-9 reps of Cleans 60/42.5 kg Ring dips *Ask coach for scaling options,
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 Push jerk MetCon: For Time 30 S2OH 20 Toes 2 bar 30 Pull ups 20 Buree A) 12/8kg kb (reps in each hand) – Vups-J.pull ups B) 30/20 kg barbell- K2E – pull ups C) 40/30 kg-t2b- c2b pull ups D) 50/35 kg- t2b-c2b pull ups
WOD 4/4/16
/in WOD /by Maayan MoskowStrength: Deadlift/ clean
A) Deadlift 5×5 with weight from elements
B+)5*Clean+2 Front squats (75% clean)
MetCon: “Elizabeth” 21-15-9 reps of
Cleans 60/42.5 kg
Ring dips
*Ask coach for scaling options,
Floor press 3-3-3-3-3
Deficit push ups 4*8-10 (drop set if needed)
One arm press 3*10
Triceps ext. 100 reps
WOD 3/4/16
/in WOD /by Maayan MoskowA) 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 Push jerk
MetCon: For Time
30 S2OH
20 Toes 2 bar
30 Pull ups
20 Buree
A) 12/8kg kb (reps in each hand) – Vups-J.pull ups
B) 30/20 kg barbell- K2E – pull ups
C) 40/30 kg-t2b- c2b pull ups
D) 50/35 kg- t2b-c2b pull ups
Power clean 2-2-2-2-2-2
Bent over row 4*6-8
Chin ups/supine ring row 2*Max reps
Banded good mornings 100 reps
WOD 1/4/16
/in WOD /by Maayan Moskowhttps://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Strenght: Deadlift.
Establish 5RM deadlift: Sumo or conventional.
10 min AMRAP.
9 Push ups
12 Deadlifts
15 Toes 2 bar
A) HRPU-KBS AHAP by ability-Vups
B) Pike push ups-deadlifts 60/40kg-K2E
C) HSPU-80/55kg dealift-T2B
D) RHSPU (5reps)/DHSPU – 100/75-T2B
Speed Press
Bench press 9*3*50-70% ME
MetCon: For time Complete (by ability) 100 reps of ring push ups/deficit Push ups/ Hrpu
EMOM perform 5 pull ups/ jumping pull ups