Atarim

Strength

15min of :
Press
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then

MetCon:

3RFT

1 Pushpress 60/40
3 pullup
2 Pushpress
3 pullup
5 Pushpress
3 Pullup

(all reps should be heavy but unbroken)
then

Cashout:
I go u go 40 HSPU

 

Competitors WOD
Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans.

“Nasty Girls V2”

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups (ring)
10 hang power cleans, 175 / 115 lb.

(NO SCALING)
20 min time cap!

 

Dizengoff

 

Skills 1815 – Kipping pullup & Bar muscle up

 

Technique:

Handstand Walking
then

Metcon:

3 RFT
75 DU
HS walk across gym / 30 shoulder taps / 5 Wallwalk

Post your results to the Whiteboard.