Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed. *Ask coach for scaling options. (30 min time cap)
WOD 25/12/15
/in WOD /by Maayan MoskowThis Saturday at 14:00 December Throwdown!
Tech:
A+B: Barbell Snatch
C+D: Establish 5RM OHS (From racks)
MetCon: 5 RFT
400 m run
15 Deadlifts
A) KB russian swing AHAP (with quality form)
B) 60/40 KG barbell
C+D) 80/50 kg barbell.
WOD 24/12/15
/in WOD /by Maayan MoskowTech:
Hanstand: PU/Free standing/Walk
*By coach prescription.
MetCon: I go you go
5RFT
3 Wall walks
5 Pull ups
7 KB swings
*Repetitions for each partner.
A) wall walks–Jumping pull ups-12/8 kg KB
B) Rx’d, 20/12 kg kb
C) wall walks– C2B pull ups- 24/16kg american swing.
D) Wall walks– Bar MU– 32/20 kg American swing
WOD 23/12/15
/in WOD /by Maayan MoskowTech:
Front rack mobility drills
Then thrusters.
MetCon: “Kalsu”
For Time
Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish score is number of rounds and reps completed.
*Ask coach for scaling options.
(30 min time cap)