Skills
Kipping pullup
Open Box
The box will be run as open gym! come in to practice your skills, coaches will be available to help you with skill-work, and will recommend a wod for you when you come in. Chag sameach!!
Intermediate
15 min Snatch practice
then establish 2RM Overhead squat)
then
MetCon
200m run
30 ring dips
200m run
30 wall balls 20/12 lb
200 m run
30 OHS 40/30 kg
200m run
Post your results to the Whiteboard.
Workout of the Day
Partner WOD
Metcon
1k run together
then i go u go
80 KB pushpress 24kg
65 ring dips
50 burpees
65 pullups
80 KG swing
Intermediate
Skill
Butterfly Pull ups
then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
Post your results to the Whiteboard.
Atarim
Strength
3×5 deadlift
then
Metcon
21-15-9
Kb swing (32/24kg)
Pullups
Post your results to the Whiteboard.
Quickie
400m run
20 KB swing
20 pushups
Atarim
Technique
Double unders/Triple unders
(if you can complete 50 unbroken DU, practice crossovers, one leg jumps etc)
then
Metcon
3 RFT
40 DU
5 pistols/10 airsquats
10 situps
Post your results to the Whiteboard.
Workout of the Day
Strength:
Bulgarian split squat 3×5
MetCon: for time:
25 Goblet squat 32/24
25 pullup
25 ring dips
25 kbswing32/24
25 chinups
25 OHlunge 25/20
Post your scores to the Whiteboard.
Workout of the Day
Strength:
strict shoulder press
all levels
3×5 strict + Max pushpress
(use weight that you can perform no more than 7 strict reps with)
rest exactly 3 min
Conditioning:
10 min AMrap
5 OHS*
40/25
7 burpee over the bar (lateral jump)
*scale to OH lunge
Post your scores to the Whiteboard.
Skills
HS walking
DU
Atarim
Technique
Barbell Hang squat clean
then
Metcon
12 min Ascending ladder
1+1, 2+2 etc
HSC 60/40
HSPU
Intermediate WOD
Skill
Ring MU
then
Then EMOM for 9 min
3 MU +15 DU
then
MetCon
20 Ring dips
30 Wall balls 20/12 lb
10 ring dips
20 Wall balls 20/12 lb
Post your results to the Whiteboard.
“Quickie”
3 RFT
800m Row
20 ring pushups
10 box jumps
Atarim
Technique
Kb snatch
then
Metcon
100 KB snatch for time
EMOM
perform 5 ring dips
Cashout
50 TTB for time
Post your results to the Whiteboard.
Atarim
Strength
5×5 per side
barbel lunge
then
Metcon
9 min partner wod
P1 – 12 Thruster 40/30
P2 – Amrap pullups
then
Cashout (time permitting)
i go u go
50 HSPU
50 Pistols
Post your results to the Whiteboard.
Quickie WOD
5 RFT
15 KB swing
15 pushups on KB
15 pullups/ring rows
Atarim
Technique
Bench press
then
Strength 20 min:
0-6 month:
Establish 5 RM
6+ month:
establish 1RM
then
all athletes perform 3×5 @ 85% (time permitting)
then
Metcon
3 round for reps
1 min ring pushups
1 min Row (C2)
1 min goblet squat 20/12
1min rest
Post your results to the Whiteboard.
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