WOD 16/5/17
Skill: Ring Muscle ups practice, ask coach for specific instructions.
MetCon: “Nate”
20min AMRAP
2 Ring Muscle ups
4 HSPU
8KB Swings 32/24kg
WOD 15/5/17
/in WOD /by Maayan MoskowStrength: Barbell Pull
A) Deadlift 5*5*5RM
B) Deadlift 3*10*90% 10RM (Touch&go aren’t permitted)
C) Snatch Grip Deadlift 3*10*90% 10RM
D) Snatch Pulls 3*10*90% 10RM.
Skill: Power Snatch
MetCon: For quality
E2MOM For 20 min
3 Snatch High Pulls
1 Power Snatch
1 Overhead Squat
*Ask Coach For specific instructions.
WOD 14/5/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Strict Press 5*5*5RM
B+) Strict Press 3*10*90% 10RM
MetCon: “Elizabeth”
21-15-9 reps of
Cleans
60/42.5kg
Ring Dips
*Ask Coach for scaling options.
WOD 12/5/17
/in WOD /by Maayan MoskowMetCon: “Bradshaw”
10 Rounds For Time
3 Handstand Push-Ups
6 Deadlift (102.5/70kg)
12 Pull-Ups
24 Double-Unders
*Ask coach for scaling options.
WOD 11/5/17
/in WOD /by Maayan Moskow
| Strength: Back Squat A) 5*5*5RM B+) Establish 10RM (If done last week perform 5*10 reps*80% 10RM Within 60sec rest) MetCon: 10-9-8..1 Reps for time&quality Squat Cleans Strict toes 2 bar A) G squats 16/12kg-T2B by ability B) 30/20kg- T2B by ability C) 50/35kg D) 60/40kg D+) 80/50kg. |
WOD 10/5/17
/in WOD /by Maayan Moskow
| Strength: Barbell Press A) Strict Press 5*5*5RM B+) Bench press Establish 10RM (If done last week perform 5*10 reps*80%) MetCon: In Front Of running clock 1min Sit ups 2min Ring dips 3min Push ups 3min Sit ups 2min Ring Dips 1min Push ups *Ask coach for scaling options. |
WOD 9/5/17
/in WOD /by Maayan Moskow
| *Skill Practice: RMU, ask coach for specific instructions. MetCon: VICTORY DAY For time 1 Ring muscle ups 9 Toes 2 bar 19 Push ups (HSPU/Pike Push ups/HRPU) 39 Double inders 9 Burpee pull ups 5 Ring muscle ups 19 Strict pull ups 45 KB Swings 32/24kg *Ask coach for scaling options. |
WOD 8/5/17
/in WOD /by Maayan MoskowStrength: Barbell Pull.
A) 5*5*5RM Deadlift.
B) Deadlift Establish 10RM (If done last week perform 5*10 reps*80% 10RM Within 60sec rest)
C) Snatch Grip deadlift establish 10RM.
D) Snatch Pull establish 10RM (Maintain technical quality, use straps)
MetCon: 21-15-9 reps of
Deadlifts
Wall balls
A) Russian KB Swings AHAP (with acceptable form)-20/12lb
B) 60/35kg-20/12lb
C) 80/45kg-20/12lb
D) 102.5/55kg
D+) 140/70kg
WOD 7/5/17
/in WOD /by Maayan MoskowStrength: Overhead Press
A) Shoulder press 5*5*5RM
B+) Establish 10RM Strict Press (If done last week perform 5*10 reps*80% 10RM Within 60sec rest)
MetCon: For time Complete 100 push ups
*EMOM 5 (By ability) Stricit Pull ups.
*Ask coach for scaling or specific instructions.
WOD 5/5/17
/in WOD /by Maayan MoskowStrength:
Back Squat
A) 5*5*5RM
B+) Establish 10RM BAck Squat.
“Run and Get Fran
For Time
400m Run
21 Thrusters (42.5/30kg)
21 Pull-Ups
400m Run
15 Thrusters
15 Pull-Ups
400m Run
9 Thrusters 9 Pull-Ups