WOD 27/8/15

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Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: Push 5 sets by personal program
then

Technique:
Kipping HSPU
then

Metcon:
Partner WOD- i go u go
100 HSPU
100 airsquat
100 T2B

 

Dizengoff

Strength: Push 5 sets by personal program
then

Technique:
Kipping HSPU
then

Metcon:

21-15-9
HSPU
KB Swing

Go light, this an opportunity to practice the movements for the throwdown

Post your results to the Whiteboard.

WOD 26/8/15

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Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then
then

Metcon:
12 Min AMRAP
7 KBS (32/24)
7 burpees
7 Pushups

 

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: kipping pullup

then

Metcon:
20-15-10
Pullup
jumping airsquat
T2B

Post your results to the Whiteboard.

WOD 25/8/15

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Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: Push 5 sets by personal program
then

Metcon:
For time:
40 KB thruster (1arm)
30 1 leg box jump (alternating)
20 Pullup
10 Strict HSPU
5 Wallwalk

 

Dizengoff

Strength: Push 5 sets by personal program
then

Technique: rope climb
then

Metcon:
12Min AMRAP
1 rope climb
5 burpees
7 wallballs
9 Wallballs

Post your results to the Whiteboard.

WOD 24/8/15

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Mobility

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

 

Atarim

Strength:

Legs & Pull (Superset)

 

Backsquat:

0-1: 5×5 weight from elements

1-6: 5×5 add 2.5kg from last week

6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

 

Superset with:

Pulls- 5 sets By personal program

 

Metcon:

3RFT

8 Hangclean 60/40

200m run

 

Dizengoff

 

Strength:

Legs & Pull (Superset)

 

Backsquat:

0-1: 5×5 weight from elements

1-6: 5×5 add 2.5kg from last week

6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

 

Superset with:

Pulls- 5 sets By personal program

 

Metcon: 10 min ascending ladder

1+1+1

2+2+2 etc

weighted pistol

Clapping pushup

BMU

WOD 23/8/15

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Mobility

 

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
 

Atarim

Buy in: 10 min Amrap Double unders/DU practice

 

Strength: Push 5 sets by personal program

 

Metcon: 4rounds for time

40 DU

20 KB Swing 24/16

 

Dizengoff

Buy in: 10 min Amrap Double unders/DU practice
Strength: Push 5 sets by personal program
Metcon: 4rounds for time

40 DU

20 KB Swing 24/16
 

WOD 22/8/15

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Atarim

Open GYM: Complete missed strength from past week & practice technique

Intermediate Crossfit

Independent part: Front rack mobility drills+warmup.

Class: 18:00
 3rd mens challenge WOD

15-10-6
Thrusters
Bar MU/ Chest 2 bar pull ups

*Set of 15 with 50/25 kg, set of 10 with 70/35 kg, set of 6 with 80/45 kg.

WOD 21/8/15

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Mobility

Atarim

Strength:
Legs & Pull (Superset)

Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with Pulls- 5 sets By personal program
then

Metcon: 18-15-12
Two hand KB Thruster
Pullup

 

Intermediate Crossfit

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
12 min EMOM.
-Even min 5 strict HSPU
-Odd min 10 Strict toes to bar.
then

“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

 

Dizingoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: Kipping HSPU
then

Metcon: For time
50 HSPU
50 KB Swing 24/16
50 pullup

EMOM perform 4 burpees

Post your results to the Whiteboard.

WOD 20/8/15

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Mobility

Atarim

Strength: Pull 5 sets by program

then

Technique: Kipping HSPU (handstand pushups)
then

“Maggie”

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

 

Dizingoff

Strength: Push 5 sets by personal program

then

Technique: KB Overhead squat
then

Metcon: 3 Rounds for reps

Minute 1: OHS (R)*
Minute 2: Wallwalk
Minute 3: OHS (L)*

*24/16KG

Post your results to the Whiteboard.

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WOD 19/8/15

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Mobility

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Metcon: Partner WOD
P-1 – Max time Deadlift hold 100/70kg
P-2 – AMRAP burpee box jump

 

Intermediate Crossfit

Independent part:
Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean.
then

Class:19:00
Every 2 min perform. (14)
Hang clean+front squat
*add weight each set.
then

MetCon:
9 min AMRAP
6 deadlifts 100/70 kg
12 pistols
24 DU

 

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program

then

Metcon: Partner Wod
I Go u Go
100 DU
50 Wallballs
25 pullups
50 airsquats
100 situps

20 min time cap

Post your results to the Whiteboard.