Strength: Strict Press WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions Skill: Push Press/Push jerk MetCon: For time complete 20 Pull ups 10 HSPU 15 C2B Pull ups 10 HSPU 10 Bar MU 10 HSPU A) ring row/j.pull ups/pull ups-HR Push ups . B) Ring Push upsl/ Pullups by ability. C)HSPU D) Strict HSPU *Ask coach for specific instructions,
Strength:Deadlift/Sumo Deadlift. *If conventional deadlift was done on Monday perform sumo. Establish 5RM *If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions MetCon: “Diane” 21-15-9 reps of Deadlift 102.5/70kg HSPU *Ask coach for scaling options.
WOD 7/3/16
/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 75% Clean and add weight each set
MetCon: 10 min AMRAP:
20 Lunges
10 Toes 2 bar
30 Air Squats
A) Goblet Lunges 16/12 kg – V-ups
B) Front Rack Lunges 30/20 kg – K2E
C) Overhead lunges 30/20kg – T2B
D) 45/30kg OH Lunges – T2B
WOD 6/3/16
/in WOD /by Maayan MoskowStrength:
Strict Press
WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push Press/Push jerk
MetCon: For time complete
20 Pull ups
10 HSPU
15 C2B Pull ups
10 HSPU
10 Bar MU
10 HSPU
A) ring row/j.pull ups/pull ups-HR Push ups .
B) Ring Push upsl/ Pullups by ability.
C)HSPU
D) Strict HSPU
*Ask coach for specific instructions,
WOD 4/3/16
/in WOD /by Jake MillerStrength: Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.
Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5/70kg
HSPU
*Ask coach for scaling options.