WOD 9/6/15

/in /by

 

Atarim
Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

In pairs, fireman carry to lighthouse twice

If partner is too heavy, scale to /weighted vest or 25kg plate

Any time you switch/put down weight perform 3 burpee pushups

 

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

50 Wallballs
100 Double unders
50 TTB
50 OHS 20/15

 

Odd Object Training (18:00, Atarim)

Strength

EMOM 8

Even – 10 sandbag Squat

Odd – 10 One armed KB press (5 per side)
then

Power WOD

To be announced..

Post your results to the Whiteboard.

WOD 8/6/15

/in /by

Atarim
Technique:
Cleans
Metcon:

 

4 RFT
15 Thruster (35/20)
5 Burpees
15 V-ups
5 Burpees

 

Dizengoff
Technique:
Kipping pullup
Metcon:
13 Min Ascending ladder

1 Pullup
1 Box jump
1 Ring dip
2-2-2, 3-3-3 ..

Post your scores to the Whiteboard.

WOD 7/6/15

/in /by

Workout of the Day

Weekly challenge

Airsquat::

0-1 – 100
2-6: 140
6+: 280

Competitors:
210 pistols
Dizengoff and atarim

Strength:
Pushpress
0-1 (strict press): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%

Perform set of Max strict pullup between each set

Metcon:

21-15-9
goblet squat 24/16
HSPU
400m Run

 

Intermediate
Intermediate WOD tomorrow
Independent part:
Shoulder+wrist mobility.
Then Sot’s press 5×10 (Quality)

Class:
10 min to establish 1RM press (from racks)

15 min Handstand walk practice.
MetCon: 10 min AMRAP
10 m Handstand Walk
20 alt KB Snatch 24/16 kg
30 DU

*Scale 10 m HS walk to 4 wall walks
Snatch not less than 20/12 kg
No scaling on DU

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.

WOD 6/6/15

/in /by

Workout of the Day
Open Gym

Make up missed strength from past week: Press/Push Press, Front Squat, Weighted Ring Dip, Deadlift

Work on Skills, Weaknesses, Weekly Challenge

 

Intermediate

Independent part:
Overhead mobility
Overhead squat 5×3 Quality.
Class:
15 min Split snatch practice.
MetCon: 2012 Games Event 5
3RFT
8 split snatch 50/35kg
7BMU
400 m run
*Scale the weights if needed, BMU scale down to jumping BMU
15Min time cap

Post your scores to the Whiteboard.

WOD 5/6/15

/in /by

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

 

Atarim

Strength

Conventional deadlift
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85%
3x5x80
then

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

 

Intermediate

Independent part

Warmup + shoulder mobility.
then

Class

EMOM for 12 min
-even min 3HSPU strict/any
-odd min 5 strict C2B pull ups/ Jumping
then

MetCon

20-15-10 reps of
Strict Pull ups
Box jumps

Post your results to the Whiteboard.

WOD 4/6/15

/in /by

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

 

Atarim
Drop snatch practice

OHS practice

Snatch practice (time permitting)
then

MetCon

3 RFT
10 Alternating lunge 40/25
400m Run

 

Intermediate

Join intermediate oly class

 

Dizengoff

Technique

OH squat
then

Metcon

15 OHS 40/25
400m Run

Post your results to the Whiteboard.

WOD 3/6/15

/in /by

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors: 140 Kipping HSPU

 

 

Atarim

Strength

Establish new 5RM Ring dips

then

Metcon

12 min AMRAP
10 Push jerk 60/40
10 alternating pistols
10 6 pointburpee (pushup burpee)

 

 

Dizengoff

Strength

Establish new 5RM Ring dips
then

Metcon

8 Min AMRAP

15 ring pushups
15 Weighted situp 10kg
200m ROW

 

 

Intermediate

Independent part

Front squat 5x@110% Clean
Snatch pull 3×5@90% Snatch.
then

Class

Split clean practice 15 min.
MetCon: 9min AMRAP.
10 split cleans 50/35 kg
200m run

Post your results to the Whiteboard.

WOD 2/6/15

/in /by

Weekly challenge

0-1: 100 pushups

2-6: 250 pushups

6+: 350 Pushups

Competitors:140 Kipping HSPU

 

Dizengoff

Technique

Front squat

then

Strength

Front squat
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85%3x5x80%
then

Metcon

3 Rounds for Reps
1min Goblet squat 24/16
1min TTB
1min Box jump
1min Res

 

Atarim

Technique

Front squat
then

Strength

Front squat
0-1 (Backsquat) sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+ : 1x5x75%, 1x5x80%, 1xMAXx85% 3x5x80%
then

MetCon

5 RFT:
15 Goblet Squat 32/24
15 KB pushups
Stair jumps (all 3 flights)

 

Intermediate

Join intermediate oly class

Post your results to the Whiteboard.

WOD 1/6/15

/in /by

Atarim

 

Technique:
Hang snatch

 
Metcon:
14 Min EMOM FOR QUALITY!

Even – 3-5 Hang snatch @70%1RM (or have coach tell you what weight)
Odd – 5-8 Strict chinup with 20LBS Medball

 

Dizengoff

Technique:
Handstands
 

Metcon:
500m Row
20 HSPU
20 pistols
20 Wallball
10 Ring muscle up/pullup
50 DU

Post your scores to the Whiteboard.

WOD 31/5/15

/in /by

Workout of the Day

 

Strength:
press/Pushpress

0-1: Press – sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+: 1x5x75% of 1RM, 1x5x80% of 1RM, 1xMAXx85%, 3x5x80%

 
Metcon:
13 Min AMRAP
10 Box jump
10 pullups
10 KBS 24/16

 

Intermediate
Independent Warmup:
Shoulder mobility
Sot’s press 5×10 quality.

Class:
5 Rounds (not for time)
Strict behind the neck press 5 reps (use racks)
After each first set perform one legless rope climb, second set perform two…

MetCon:

 

10-9-8…1 reps for time of
Strict toes 2 bar/knees 2 elbows.
Ring push ups

Post your scores to the Whiteboard.