Entries by Maayan Moskow

WOD 18/12/17

Tech: Low Bar Back Squat Strength: Back Squat A+) Back Squat Establish 3RM MetCon: 12-10-8-6-4-2 reps of Deadlift OTB Burpees A) 80%5RM DL or KB Swing AHAP By ability. B) 60/42.5kg C) 85/50kg. D) 102.5/70kg E) 140/90kg

WOD 17/12/17

Strength: Bench Press A+) Bench Press Establish 3RM MetCon: 15-12-9-12-15 Clapping Push Ups (Plyo/HRPU) Strict Curls 20/15kg Ask Coach For MOD.

WOD 16/12/17

Complete Missed Lift. MetCon: “Diane” 21-15-9 reps of Deadlift 102.5/70kg HSPU *Ask coach for MOD.

WOD 15/12/17

  Mobility: “Limber 11” Tech: Power Snatch. MetCon: “OPEN 16.3” Complete as many rounds and reps as possible in 7 minutes of:   10 power snatches 35/25kg 3 bar muscle-ups *OFFICIAL SCALING Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 20/15kg 5 jumping chest-to-bar pull-ups     Endurance: […]

WOD 14/12/17

Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Paused (1.5cm above the floor) Deadlift 5*1*3RM (weight) MetCon: 3 Rounds for reps Of 3min AMRAPs 6 One Arm Deadlifts (L) 6 One Arm Deadlifts ® 3 Burpee High Jumps *1min Rest between rounds. A) 12/8kg B) 16/10kg C) 20/12kg D) 24/16kg E) 32/24kg

WOD 13/12/17

  Strength: Bench Press A+) Bench Press 5*3*90% 3RM MetCon: 15-10-5 reps of Strict Press Toes 2 Bar (Toes 2 rings/Knees 2 Elbows/ Vups) Rx’d 42.5/30kg *ask coach for MOD.

WOD 12/12/17

Mobility: “Upper Body” Mobility Routine. MetCon: 4 RFT 400m RUN 25 Burpees Endurance:   (To be performed at Open Gym!)   4 RFT   1k Run 50 Burpees

WOD 11/12/17

Tech: Low Bar Back Squat Strength: Back Squat A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight) MetCon: 9min AMRAP 8 KB Front rack Squats (L) 8 Kb Front rack Squats ® 16 Double unders (8 TU) A) 10/8kg- SU B) 16/10kg- DU by ability C) 20/12kg- DU D) 24/16kg- Unbroken DU E) 32/24kg- […]

WOD 10/12/17

Strength: Bench Press A+) Bench Press 5*3*90% 3RM MetCon: 21-15-9-6-3 reps of Ring dips (By ability: ring/Bar/Bench) Hang Power Cleans 42.5/30kg

WOD 9/12/17

Complete Missed Lift. MetCon:” Helen” 3 RFT 400m Run 21 KB American Swings 24/16kg 12 Pul Ups *Ask coach For MOD