Atarim

Strength

Shoulder press
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMex85
then

Metcon

21-15-9
HSPU
OHS 40/25

 

Competitors WOD

2011 Regional Event 4

For time:

100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
*25 min time cap.

* Come earlier for independent warmup

 

Dizengoff

Skills 1815 – Double unders
Technique

Kipping pullup
then

Metcon

100 pullups for time
every 10 reps perform
5 Box jumps
5 TTB

Post your results to the Whiteboard.