Strength: Deadlift/Power clean. 1)Beginners (A) 5×5 Deadlift with weight from elements. 2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set MetCon: Running “Jackie” 1k run 50 Thrusters 20/15kg 30 Pull ups *Ask coach for scaling options
Strength: Strict Press WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 5kg and perform 3 sets with max repetitions Skill: Push Press/Push jerk MetCon: 3 RFT 400m run 21 Toes 2 bar 12 S2OH A) Vups- 12/8kg KB One arm pushpress (perform 12 in each arm) B) K2E-30/20kg Push press C)T2B-45/30kg push press D) T2B-60/40kg Push jerk
S&A WOD ME Pull Sumo Deadlift 2-2-2-2-2-2 (aim to heavy double) Zarcher squat (from the floot) 4*6-8 Bent over row 3*10 Glute bridges 100 reps in any order
Strength: Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday, perform sumo. WU: 5×70% (5RM), 5*80%, 5*90%, then take your 5RM add 5kg and perform 3 sets with max repetitions Skill: Clean & Push press/Jerk MetCon: “Grace” 30 reps for time of C&J 60/42.5kg
WOD 21/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Deadlift/Power clean.
1)Beginners (A) 5×5 Deadlift with weight from elements.
2) Power clean 3-3-3-3-3 Start at 80% Clean and add weight each set
MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups
*Ask coach for scaling options
S&A WOD
ME Press
Strict press 3-3-3-3-3 (aim to heavy triple)
Behind the neck shoulder press 4*8-10
Lateral raises 3*12-15
Triceps ext. 100 reps in any order
20/3/16
/in WOD /by Maayan MoskowStrict Press
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 5kg and perform 3 sets with max repetitions
Skill: Push Press/Push jerk
MetCon: 3 RFT
400m run
21 Toes 2 bar
12 S2OH
A) Vups- 12/8kg KB One arm pushpress (perform 12 in each arm)
B) K2E-30/20kg Push press
C)T2B-45/30kg push press
D) T2B-60/40kg Push jerk
ME Pull
Sumo Deadlift 2-2-2-2-2-2 (aim to heavy double)
Zarcher squat (from the floot) 4*6-8
Bent over row 3*10
Glute bridges 100 reps in any order
WOD 18/3/16
/in WOD /by Jake MillerMonthly Mobility:
Strength:
Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday, perform sumo.
WU: 5×70% (5RM), 5*80%, 5*90%, then take your 5RM add 5kg and perform 3 sets with max repetitions
Skill: Clean & Push press/Jerk
MetCon: “Grace”
30 reps for time of
C&J 60/42.5kg
S&A WOD
Speed Press
Floor press 9*3
MetCon:”JT” FOR TIME
21-15-9
HSPU
Dips
HRPU