A+B: Front Rack Mobility Drills. C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean MetCon: 21-15-9 Reps for time Front Squat & HSPU A) Goblet squat 16/12 – HRPU B) 30/20kg – Pike push ups C) 42.5/40kg – HSPU D) 60/40kg – Def.(20kg plate) HSPU
Complex A:
3 min AMRAP Ring Muscle Up (Men & Women)
Complex B:
Then with running clock
21 Snatches 40/25 kg
21 Over thw bar burpee
15 Snatches 50/30 kg
15 Over the bar burpee
9 Snatches 60/40 kg
9 Burpee over the bar
*12 min time cap
WOD 1/2/16
/in WOD /by Jake MillerStrength: Squats/Cleans
A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*3*70%
D) Clean 5*3*70%
Skill:
A+B: Front Rack Mobility Drills.
C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean
MetCon: 21-15-9 Reps for time
Front Squat & HSPU
A) Goblet squat 16/12 – HRPU
B) 30/20kg – Pike push ups
C) 42.5/40kg – HSPU
D) 60/40kg – Def.(20kg plate) HSPU
WOD 31/1/16
/in WOD /by Maayan MoskowStrength: Barbell Push
A) Strict press 5*5 weight from elements
B) Strict press 5*5*90% 5RM
C) Push press 5*3*70% 1RM
D) Clean+jerk 5*1+3*70% 1RM Jerk
Skill: DU/TU practice.
MetCon: 5 Rounds for reps
45 sec Push press
45 sec DU
30 sec Rest
A) Kb push press 12/8kg-SU
B) 30/20kg-DU
C) 42.5/30kg-DU
D) 60/40-Unbroken DU
WOD 30/1/16
/in WOD /by Maayan MoskowJanuary 2016 Throwdown!
Complex A:
3 min AMRAP Ring Muscle Up (Men & Women)
Complex B:
Then with running clock
21 Snatches 40/25 kg
21 Over thw bar burpee
15 Snatches 50/30 kg
15 Over the bar burpee
9 Snatches 60/40 kg
9 Burpee over the bar
*12 min time cap
** Scaling options will be made available!