Entries by Maayan Moskow

WOD 31/12/17

Strength: Dips Perform by ability: 5*5-10 reps ( add weight if needed) 1) Bench Dips 2) Bar Dips 3) Ring Dips MetCon: 5 RFT 10 Push ups 15 Wall Balls 20 Sit Ups A) HRPU-20/12lb B) HRPU-20/12lb-0/5kg weighted sit ups C) Ring Push ups (by ability)-20/12lb-15/10kg sit ups. D,E) Ring Push Ups-20/14lb-20/15kg weighted sit ups.

WOD 29/12/17

Mobility: “Limber 11” OPEN 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (65/45 kg) 10 Toes to bar 15 Wall balls (20/12 lb.) Ask coach For MOD.   Endurance:   “Bull“ Two rounds for time of: 200 Double-unders 50 Overhead squat, (60/42.5kg) 50 Pull-ups Run 1 mile

WOD 28/12/17

Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Paused (1.5cm above the floor) Deadlift 5*1*90% 3RM MetCon: Running “Jackie” Complete For Time 1000m Run 50 Thrusters 20/15kg 30 Pull ups *Ask coach for MOD.

WOD 27/12/17

Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*90% 3RM. MetCon: 15-12-9 reps Of Hang Clean to Overhead 42.5/30kg Burpee HR Push Ups OTB *Ask coach for MOD.

WOD 26/12/17

Mobility: “Upper Body” Mobility Routine. MetCon: 5RFT 30 Double Unders (10 TU) 20 KB swings 24/16kg 10 (5+5) KB Front Rack Lunges 24/16kg *Ask coach for MOD   Endurance: “12 Days of Christmas” WOD   For Time 1 Sumo Deadlift High-Pull (35/25kg) 2 Thrusters (35/25kg) 3 Push Press (35/25kg) 4 Power Cleans (35/25kg) 5 Power […]

WOD 25/12/17

Strength:   Back Squat   A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM   Metcon:   21-15-9 Reps of:   OHS Toes to Bar   A) G squat 16/12kg v-ups/ 21-15-9-6-3 B) 30/20- K2E C) 42.5/30kg- T2B D) 50/35kg E) 60/42.5kg   Ask Coach for MOD

WOD 24/12/17

Strength: Bench Press A+) Paused (3sec) Bench Press 5*1*90% 3RM. MetCon: For Time (By ability) Complete 50 (A-B) /75(C) /100 (D) /150 (D-E) Ring Push Ups *EMOM Perform 8 strict curls 20/15kg *Ask coach for MOD.

WOD 23/12/17

Strength: Complete missed Lift. MetCon: 5RFT 200m Run 9 Wall balls 7 Push ups 5 Pull ups *Ask coach for MOD.

WOD 22/12/17

Mobility: “Upper Body” Mobility Routine. MetCon: OPEN 17.5 10 rounds for time of: 9 thrusters, 42.5/30  kg. 35 double-unders *Ask coach for MOD.   Endurance:   3 rounds for time of: Run 800 meters 15 deadlifts, (125/90) 15 strict handstand push-ups 15 Wall Balls

WOD 21/12/17

Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Deadlift establish 3RM. MetCon: For Time 100 Russian KB Swings AHAP by ability. *EMOM Perform 5 Burpees. (The workout starts at 0:00 with 5 burpees)