Entries by Maayan Moskow

WOD 17/10/17

  Skill/Strength: Ring Muscle Ups   Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)   OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: “Open 12.4” As Many Reps as Possible in 12 minutes 150 Wall Balls (20/12 lbs) 90 […]

WOD 16/10/17

  Strength: Squats A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D) Front Squat establish  5RM. E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean MetCon: “OPEN 13.4” As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks (60/42.5kg) 6 Toes-to-Bars 9 Clean-and-Jerks (60/42.5kg ) 9 Toes-to-Bars 12 Clean-and-Jerks […]

WOD 15/10/17

Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: Partner WOD, In teams of 2 complete for reps 20min AMRAP 3 Push ups (By ability: HSPU/Pike Push ups/HRPU) 6 Pull Ups (By ability: C2B/Pull ups/J. Pull ups) 9 Over the box jumps 60/50cm P-1 […]

WOD 14/10/17

Skill/Strength: Complete your missed lift OR Practice monthly skills Clean/Ring MU MetCon: 20min PARTNER AMRAP 200m partner run 5 Partner Deadlifts 140 (M+M)/100 (M+W)/70 (W+W)kg 10 Burpees 20 Air Squats

WOD 13/10/17

  Skill: Ring Muscle Ups   Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)   OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: “Fran” 21-15-9 reps of Thrusters 42.5/30kg Pull ups *ask Coach for   Endurance:   5 rounds […]

WOD 12/10/17

  Strength: Deadlift. A) Deadlift 5*5*EW B) Deadlift 5*5*90%5RM. C,D,E) Clean Pull 5*3*90% 3RM (Use straps) MetCon: Partner WOD 20 min  AMRAP P-1 5 OHS 10 situps P-2 200m run A) OHS By ability, Ask coach for specific instructions. B) 30/20kg C) 42.5/30kg D) 60/35kg E) 80/42.5kg

WOD 11/10/17

Strength: Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*5*90% 5RM C,D,E) Push Press 5*5*90% Push Press MetCon: Complete 2 rounds in front of running clock 1min Cal Row 1min Push Press 42.5/30kg 1min Med Ball cleans 20/12lb 1min SDLHP 42.5/30kg 1min Burpees 1min Hang Power Cleans 42.5/30kg 2min Rest Between *Ask Coach For modifications. […]

WOD 10/10/17

  Skill: Ring Muscle Ups   Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)   OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: “B-1” 3RFT 400m Run 21 (A) KB Swings 24/16kg 15 Knees 2 Elbows 9 Ring Dips […]

WOD 9/10/17

Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*5*90%5RM C+D) Front Squat 5*5*90% 5RM. E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean MetCon: 3 Rounds for reps 4min AMRAPs 5 Deadlifts 7 Pull Ups 9 Box Jumps 2min rest between rounds. A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted B) 50/35kg- […]

WOD 8/10/17

Strength: Press A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: Partner “Double Grace” In teams of 2 perform 60 clean&jerks for time 60/42.5kg P1- Work P2- Rest *Ask coach for modifications.