Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

Atarim

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

13 Min AMRAP

5 Hang Clean 60/40

5 Strict HSPU/Kipping HSPU

40 Double unders

 

Strength Accessory

Floor press establish 5 RM

Behind the neck press 4×10

Weighted planks 3x45sec
100 reps of triceps ext.

 

Intermediate WOD

Independent part

Overhead mobility+Ankle.

Deadlift 5×70% 3×80% 3×80%
2×85%

Back squat
5×10@60%

Class: 19:00.
15 min Establish max weight on
Hand clean+front squat+push press.
then

MetCon

7 min AMRAP:

10 hang cleans 60/40 kg
20 HRPU

*Scaling not less than 50/30 kg.

 

Dizengoff

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

Chipper:
80 Double unders
70 Airsquats
60 Situps
50 Wallballs
40 pushups
30 burpees
20 pistols
10 BMU

Post your results to the Whiteboard.