Entries by Maayan Moskow

WOD 23/8/17

Strength: Deadlift A) Deadlift 5*5*5RM B+) Deadlift 2*5*95%5RM; AMRAP*95% 5RM MetCon: 7 rounds for reps of 2min work with 2 min rest 2 Power Cleans 4 Front Squats 8 Deadlifts A) Ask coach for specific instructions. B) 42.5/30kg C) 50/35kg D) 60/42.5kg E) 82.5/50kg

WOD 22/8/17

Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU Skill: Kipping: Pull ups/ Bar MU. TGU MetCon: 4 Rounds Of 4min AMRAPs 3 Turkish Get Ups L 3 Turkish Get ups R 5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups) Rx’d 32/24kg […]

WOD 21/8/17

Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 2*5*95% 5RM; AMRAP*95% 5RM. C) Front Squat 2*5*95% 5RM; AMRAP*95% 5RM. MetCon: In teams Of 2 Complete 20min AMRAP OF 50 Double KB Deadlifts 100m Farmer Carry 20 Burpees Rx’d-32/24kg (Ask coach for scaling options)

WOD 20/8/17

Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU MetCon: “Grace” Complete for time 30 reps of Clean&Jerk 60/42.5kg *Ask Coach For scaling Options.

WOD 19/8/17

Warmup: 36 Burpees   Metcon: “The Chief” 5 Rds of 3 min work 1 minute rest 3 Power clean 60/40 6 HRPU 9 Airsquat     Happy birthday Maayan!

WOD 18/8/17

    Skill : Kipping: Pull Ups/BMU MetCon: “Frantasy Land” For Time 21-15-9 reps of: Thrusters (42.5/30 kg) Pull-Ups   15-12-9 reps of: Thrusters (50/40 kg) Chest-to-Bar Pull-Ups   12-9-6 reps of: Thrusters (60/45kg) Bar Muscle-Ups   Endurance:   “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20/14 pound ball 3 Handstand push-ups […]

WOD 17/8/17

Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU   2) All levels:Gymnastic pull 5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU Once more than 10 reps can be performed, move up in progression. MetCon: 3RFT 30 Sit Ups 20 One Arm KB S2OH A) 12/8kg B) 16/10kg C) 20/12kg D) 24/16kg

WOD 16/8/17

Strength: Deadlift A) Deadlift 5*5*5RM B+) Deadlift 3*5*90%5RM; AMRAP*90% 5RM MetCon:5 Rounds of 5 Sumo Deadlifts 20 Lunges 25 Double Unders A) Ask coach for specific instructions. B) 60/40kg- DU by ability C) 82.5/60kg-DU D) 102.5/70kg- DU D+) 140/90kg-10 TU

WOD 15/8/17

Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU   2) All levels:Gymnastic pull 5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU Once more than 10 reps can be performed, move up in progression. MetCon: 21-15-9-15-21 reps of Toes 2 Bar KB Swings A) Quality V-ups- 12/8kg B) K2E-16/12kg C) T2B-24/16kg D) […]

WOD 14/8/17

Strength: Squat A) Back Squat 5*5*5RM (From Elements1) B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM. C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM. MetCon: For Time 30 Wall Ball shots 20/12lb 30 Power Cleans 42.5/30kg 30 Cal row 30 Front Squats 42.5/30kg *Ask coach for scaling Options.