Back Squat: A) Back squat 5×5 weight from elements B) Back squat 5x5x90%5RM C+D) 5x5x70% 1RM Tech: A+B hang Snatch C+D: 10 min EMOM Snatch+OHS (for quality start from 70% Snatch add weight each min) MetCon: 12-10-8 Reps of Hang Snatch OHS A) Empty barbell / KB SDHP 20/12 (ask coach for scaling options) B) 30/20 kg barbell C) 42.5/30 kg barbell D)50/35kg barbell.
Gymnastic Pull 1) 5xME False grip ring row 2) 5×5-10 close grip chin ups 3) 5xME F. grip C2R pull ups 4) 5xME Strict RMU Bar COMPLEX 9 MIN EMOM 3 TOES 2 BAR 2 PULL UPS 1 C2B PULL UP *Ask coach for scaling options MetCon: 3 RFT 400 m run 25 KB swings 25 DU A) 12/8 kg KB-SU B) 16/12 kg KB-DU C) 24/16 kg-DU D) 24/16kg American swing-Unbroken DU (If you fail start DU Again)
In front of a running clock 1 min ME push ups 2 min ME Thrusters 3 min ME Push ups 4 min ME Thrusters A) HRPU– Wall Balls B) HRPU 30/20 kg barbell C+D) Ring Push ups– 42.5/30 kg Thrusters
WOD 6/1/16
/in WOD /by Maayan MoskowStrength:
Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%5RM
C+D) 5x5x70% 1RM
Tech: A+B hang Snatch
C+D:
10 min EMOM
Snatch+OHS (for quality start from 70% Snatch add weight each min)
MetCon: 12-10-8 Reps of
Hang Snatch
OHS
A) Empty barbell / KB SDHP 20/12 (ask coach for scaling options)
B) 30/20 kg barbell
C) 42.5/30 kg barbell
D)50/35kg barbell.
WOD 5/1/16
/in WOD /by Maayan MoskowStrength:
Gymnastic Pull
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME F. grip C2R pull ups
4) 5xME Strict RMU
Bar COMPLEX
9 MIN EMOM
3 TOES 2 BAR
2 PULL UPS
1 C2B PULL UP
*Ask coach for scaling options
MetCon: 3 RFT
400 m run
25 KB swings
25 DU
A) 12/8 kg KB-SU
B) 16/12 kg KB-DU
C) 24/16 kg-DU
D) 24/16kg American swing-Unbroken DU (If you fail start DU Again)
WOD 4/1/16
/in WOD /by Maayan MoskowMobility Warm Up
Strength:
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90% %RM
C) Hang Clean 5x3x70%
D) Clean 5x3x70%
Tech:
A+B Hang clean practice
C+D Front squat 3x3x105% clean
MetCon:
In front of a running clock
1 min ME push ups
2 min ME Thrusters
3 min ME Push ups
4 min ME Thrusters
A) HRPU– Wall Balls
B) HRPU 30/20 kg barbell
C+D) Ring Push ups– 42.5/30 kg Thrusters