WOD 8/11/17
Strength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 3*5*90% 5RM
C) Snatch Grip BTN Shoulder Press 5*3*90% 5RM
D+E) Snatch Grip Jerk 5*2*85% 2RM.
MetCon: “Karen”
150 wall balls for time
20/12lb
WOD 7/11/17
Overhead Mobility Drills (15min Practice)
Handstand practice.
MetCon: In teams of 2 perform for quality/reps.
15 min AMRAP
P-1 10/5kg Back to wall bumper plate front hold
P2- AMRAP toes 2 bar (Toes 2 rings/K2E/V-ups)
Endurance:
“Fight Gone Bad”
5 Rounds of Total Reps of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull,35/25kg(Reps)
Box Jump, 60/50cm box (Reps)
Push-press, 35/25kg(Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points
WOD 6/11/17
ATTENTION
💦
⚡:
Tomorrow (Monday, 6/11/17) Diz morning classes are being moved to Atarim (6:00, 7:00, 8:00 and 10:00).
The electricity and water heater are being repaired. Sorry for the inconvenience!
Strength:
Squats
A) Back Squat 5*5*EW
B) Back Squat 3*5*90%5RM
C) Back Squat 5*3*90% 5RM.
D,E) 5*2*85% 2RM
MetCon: 21-15-9 reps of
Deadlift
Goblet Squat
A) KB Swing/ 16/12kg
B) 50/35kg-16/12kg
C) 80/45kg-24/16kg
D) 102.5/55kg-32/24kg
E) 120/70kg-32/24kg
WOD 5/11/17
Strength: Bench Press
A+) Bench Press 5*3*90% 5RM
Tech: Power Snatch.
MetCon: “Randy”
75 reps of 35/25kg Snatch For time.
(10min Time Cap)
Ask coach for MOD.
WOD 4/11/17
Strength: Complete Missed lift.
MetCon: “Nancy”
5RFT
400m run
15 Overhead Squats 42.5/30kg
*Ask coach for MOD.
WOD 3/11/17
Shoulder+wrist Mobility drills.
MetCon: In Front Of Running Clock 20min
E2MOM
30 sec HandStand Hold (Back2wall/Face2wall/Free)
20/15kg Hang power snatch in the rest of the time.
Endurance:
30 min AMRAP
500 m Row
400 m Run
3 rounds of “Cindy”
WOD 2/11/17
Check out our new promo video and ask us about our “Refer a Friend” Program!:
Strength: Deadlift
A) Deadlift 5*5*EW
B) Deadlift 5*3*90% 5RM
C) Snatch Grip Deadlift (use straps) Establish 5RM.
D+E) Snatch Pull Establish 3RM
MetCon: 30-20-10 reps of
KB Swings
KB Goblet Squat
KB SDLHP
A) 12/8kg
B) 16/10kg
C) 24/12kg
D) 32/16kg
E) 32/24kg
WOD 1/11/17
Strength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*3*90% 5RM
C) Snatch Grip BTN Shoulder Press establish 5RM
D+E) Snatch Grip Jerk establish 2RM.
Power Snatch Practice.
MetCon: 21-15-9 reps
Power Snatch 35/25kg
Toes 2 bar
-10min time cap.
*Ask coach for MOD.
WOD 31/10/17
Overhead Mobility Drills (15min Practice)
MetCon: Complete For Time
3 Cycles, For Time:
3 Rounds of “Cindy”*
10 Cleans (60/42.5kg) (In case of technical lack, perform Deadlift 80% 5RM Instead)
*ask Coach for MOD.
Endurance:
Run 10k
WOD 30/10/17
Strength:
Squats
A) Back Squat 5*5*EW
B) Back Squat 5*3*90%5RM
C) Back Squat Establish 5RM.
D,E) Overhead Squat Establish 2RM
MetCon: 2010 Modified GAMES FINAL EVENT
3 RFT
30 Hand Release Burpee Push ups OTB
21 Overhead Squats 42.5/30kg
14min time cap.
*Ask coach for scaling Options.