Entries by Maayan Moskow

WOD 23/6/17

Skill: Power snatch. MetCon: “21-15-9 Complex” For Time 8 Deadlifts (70/50 kg) 7 Cleans (70/50 kg) 6 Snatches (70/50kg) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups     6 Deadlifts 5 Cleans 4 Snatches 6 Pull-Ups 5 Chest-to-Bar Pull-Ups 4 Bar Muscle-Ups     4 Deadlifts 3 Cleans 2 Snatches 4 Pull-Ups 3 Chest-to-Bar […]

WOD 22/6/17

Strength: Back Squat A) Back Squat 5*5*5RM B+) Back Squat 5*5*90% 5RM. MetCon: For Time 100 Air Squats 50 Box Jumps 60/50cm 100 Sit Ups 150 Double unders Reps can be done in any order. *Ask coach for scaling.   Olympic weightlifting WOD 22/6: Snatch complex: Snatch pull + hang snatch + snatch balance + […]

WOD 21/6/17

  Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench Press 5*5*90%5RM MetCon: 9-15-21-15-9 reps of Dips One Arm OH Lunges A) Bench dips-10/8kg KB B) Bar/Bench dips- 12/10Kg-KB C)Ring dips- 16/12kg KB D)Strict ring dips- 24/20kg KB

WOD 20/6/17

Skill: HandStand practice. MetCon: 30 min AMRAP 10 Shoulder Taps 15 Burpees 20 KB Swings 24/16kg *Ask coach for scaling options.   Olympic weightlifting WOD 20/6: Cluster + Thruster 3×1+2×60% 2×1+1×70% 2×1(cluster)x80% work up to 1RM (percentages are based off 1RM C&J) TNG Hang power clean 3x5x70% 3x5x80% Snatch pull 3x3x95% 3x3x105% Overhead squat 5-5-3-3-1

WOD 19/6/17

  Strength: Deadlift A) 5*5*5RM B+) 5*5*90% 5RM. MetCon: 6 rounds for reps of 2min AMRAPs 2 Deadlifts 4 Box Jumps 6 Air squats *1min Rest between rounds A) 40/25kg-step ups by ability B) 60/35kg-60/50cm. C) 85/45kg-60/50cm D) 102.5/55kg-60/50 cm D+) 150/90kg-70/60cm.

WOD 18/6/17

  Strength: Overhead Press A) Strict Press 5*5*5RM. B) Strict Press 5*5*90% 5RM C+D) Push Press 5*5*90% 5RM. MetCon: 21-15-9-6-3 reps of Push Ups Pull Ups Sit ups A) HRPU-J. pull ups B) Pike Push Ups-Pull ups by ability-10/5kg straight leg sit ups C) HSPU-Pull ups- 15/10kg s leg sit ups D) 25/10kg bumper plates […]

WOD 16/6/17

  Skill/Strength: 20min E2MOM Power snatch+hang snatch+2OHS *Add weight each set. MetCon: 15-10-5 reps of Squat Snatch SDLHP *Rx’d 45/30kg **Ask coach for scaling options.

WOD 15/6/17

Strength: Squats A) Back Squat 5*5*5RM B+) Back Squat establish 5RM. MetCon: For time 1k run then 5RFT 20 Walking Lunges 15 Air Squats 10 KB Swings 32/24 kg Ask coach for scaling options   Olympic weightlifting WOD 15/6: Clean complex: Clean first pull + Clean pull + Hang clean + Front squat + Jerk. […]

WOD 14/6/17

  Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench Press establish 5RM MetCon: FOR TIME Strict Press 10-20-30-40-50 Strict Curls 50-40-30-20-10 Rx’d 20/15kg *Ask coach for scaling.

WOD 13/6/17

Skill: Handstand MetCon: In teams of 2 complete for quality 25 Wall Walks 50 KB Snatches 50 Pull ups 150 Double unders *ask coach for scaling options.   Olympic weightlifting WOD 13/6: Hang snatch + Snatch : 2×2+1×80% 2×1+1×85% 2×1+1×90% Power Clean 6x3x80% Snatch pull 7x3x100% Front squat 3x3x85% 3x2x90%