WOD

Atarim

Strength

15 min to complete missed strength or to perform deadlift if you aren’t training on Friday.
then

“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups

Post your results to the Whiteboard.

Atarim

Strength:

Weighted RMU / Weighted chinup 5 x 5
then

MetCon:

For time:

– lighthouse run
– TTB
– 30 ring dips
– 30 KB snatch 16/12
– 30 KB SDHP 32/24
– 30 HSPU
– 30 pullup
– 90 DU

Dizengoff

Skills 1815 – HS walking

Technique:

RMU
then

Metcon:

9-7-5
RMU
strict TTB
HSPU

Post your results to the Whiteboard.

Workout of the Day

Strength (15min):

Deadlift

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3 x 5 add 2.5 kg from last week

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU

Intermediate CF
Buy in 5 min AMRAP DU
then

Strength:

Deadlift:

1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

21-15-9
KB Front squat 50/35
HSPU
box jump 60/40

Post your results to the Whiteboard.

Atarim

Strength (15min):

Press

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3 x 5 add 2.5 kg from last week

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12 min AMRAP:
5 strict chinup
10 OHS 30/20 kg
15 Wallballs

Competitors

“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

Dizengoff

Skills 1815 – Double unders

Technique:

Handstand
then

Metcon:

3 RFT
400m run
15 HSPU
20 TTB

Post your results to the Whiteboard.