WOD 29/12/16
Strength: Back Squat
A) 5*5 with weight from elements
B) Establish new 5RM
C+D) Establish 3RM Overhead squat.
MetCon: 20min AMRAP
10 Squats
100m run
A) Goblet squats
B) Goblet squats 32/24kg
C) Front Squats 60/42,5kg
D) Overhead squats 50/35kg
WOD 28/12/16
Holiday Schedule Changes this week:
Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.
As always, sign up on Mindbody.
Happy Holidays!
Strength: Bench press.
A) 5*5 with 5rm weight.
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) 5-3-2-1-1-1
(If Done at Sunday perfom 6*3*80%1RM)
MetCon: “Karen”
150 wall balls
*Ask coach for scaling options.
WOD 27/12/16
Holiday Schedule Changes this week:
Tuesday and Wednesday: No 9:00 and 10:00 at Atarim. 9:00 and 10:00 will be held at Diz on those days.
As always, sign up on Mindbody.
Happy Holidays!
MetCon “Barbara”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*3 Minutes Rest
Ask Coach for scaling options
WOD 26/12/12
| Strength: Deadlift (NOT Touch & Go) A) 5*5 with 5 RM B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105% C+D) Sumo or conventional 5-3-2-1-1-1 MetCon: 21-15-9 reps of Squat clean Box jumps A) Ask coach for specific instructions. B) 40/25kg- 60/50cm C) 60/35kg- 60/50cm D) 70/42.5kg-70/60cm |
WOD 25/12/16
Strength: Bench Press
A) 5*5 with 5 RM
B) 5*70% (5RM) 5*80% 5*90% Max reps*102.5% (5RM) Max reps*105%
C+D) 5-3-2-1-1-1
MetCon:
For Time
1 Sumo Deadlift High-Pull (35/25 kg)
2 Thrusters (35/25 kg)
3 Push Press (35/25kg)
4 Power Cleans (35/25 kg)
5 Power Snatches (35/25kg)
6 Kettlebell Swings (24/16kg)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (60/50 cm)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (20/10kg Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 23/12/16
MetCon:
½ Murph
800m run
5 RFT
10 pull ups
20 Push ups
30 Air Squats
800m run
————-
Rx’d meet
20min AMRAP
10 OH Walking Lunges (steps) 42.5/30lkg
8 Burpees
10 OH Walking Lunges (steps)
8 C2B Pull ups
WOD 22/12/16
Strength: Back Squat
A) Back Squat 5*5* weight from elements.
B) Back Squat 5*5*90% 5RM.
C+D) Box Squat 6*2*90% 2RM.
21-15-9 reps of
Deadlift
Box Jumps
A) Russian KB Swing-60/50cm (step up)
B) 60/35kg-60/50cm.
C) 85/45kg-60/50cm
D) 110/65kg-70/60cm
WOD 21/12/16
|
Strength: Bench Press |
WOD 20/12/16
Skill: By coach Prescription
MetCon: “Loredo”
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 Meter Run