Strength: Deadlift/snatch. A) 5×5 with weight from Elements B) Deadlift 5-5-5-5-5 add weight each set to failure C) Snatch pull+hang snatch 3*70% 2*80% 1*85% 1*90% 1*95% D) Snactch+OHS 1*70% 1*80% 1*85% 1*90% 1*95% A+B) Han Snatch practice C+D) Snatch pul+hang snatch pull 5x2x110%snatch (use lifting straps)
Conditioning:
“the Bibermans”
in pairs i go u go
3RFT
12 snatch 60/40
20 partner pushups
15 burpees
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability. 1) Weighted Push ups 5×5-10 2) Strict HSPU 5×5-10 (Scale down to eleveted if needed) 3) Deficit HSPU (25 kg plate) 5×5-10 4) Ring HSPU 5xME MetCon: In front of the clock: 1 min ME Push ups 1 min ME sit ups 1 min ME chin ups 2 min ME Push ups 2 min ME Sit ups 2 min ME Chin ups Cash out: ???
WOD 5/12/15
/in WOD /by Maayan MoskowOpen Gym
Intermediate:
Independent part, complete at open gym book your spot.
Compete missed lift: Front Squat/Push Press/Deadlift establish 1RM.
OR Mobility drills.
Class: 18:00.
“FILTHY FIFTY”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Cashout: TBA
WOD 4/12/15
/in WOD /by Maayan MoskowStrength: Deadlift/snatch.
A) 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Snatch pull+hang snatch
3*70% 2*80%
1*85%
1*90%
1*95%
D) Snactch+OHS
1*70%
1*80%
1*85%
1*90%
1*95%
A+B) Han Snatch practice
C+D) Snatch pul+hang snatch pull 5x2x110%snatch (use lifting straps)
Conditioning:
“the Bibermans”
in pairs i go u go
3RFT
12 snatch 60/40
20 partner pushups
15 burpees
Intermediate:
Independent Part:
Lower back+glute&hams mobility drills.
Class:
15 min to establish 1RM Deadlift.
(Warmup: 3*70% 2*80% 1*90%, 1RM+2.5kg …)
MetCon: 10 min AMRAP
30 DU
15 Snatch 35/25kg
Cashout: 30 Burpee RMU/C2B Pull up
WOD 3/12/15
/in WOD /by Jake Miller**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to eleveted if needed)
3) Deficit HSPU (25 kg plate) 5×5-10
4) Ring HSPU 5xME
MetCon:
In front of the clock:
1 min ME Push ups
1 min ME sit ups
1 min ME chin ups
2 min ME Push ups
2 min ME Sit ups
2 min ME Chin ups
Cash out: ???