Posts

WOD 18/3/15

Atarim

Strength

shoulder press

0-1 month training experience: sets of 5 with weight from elements

1-6: 5×5 (add 2.5kg from last week)

6+ : deload week
1x5x60%
1x5x65%
1x5x70%
then

Metcon

100 HSPU for time/150 HRPU

EMOM:
4-6 pistols

 

Competitors WOD
5×3 Hang squat clean.

then

MetCon

21-15-9 reps of
Front squats 60/40 kg
HSPU

 

Dizengoff

Technique

Handstand walking
then

Metcon

for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU

Post your results to the Whiteboard.

WOD 17/3/15

Quickie WOD

20min AMRAP

3 burpee
5 box jump
7 pushups
9 TTB

 

Atarim

Technique

Snatch
then

Metcon

FOR QUALITY:

EMOM 16
even – 3 squat snatch
Odd- 8 chinup

 

Dizengoff

Adi’s class !!

Post your results to the Whiteboard.

WOD 13/3/15

Atarim

Strength

deadlift

0-1 – sets of 5 with weight from elements

1-6 – 3×5 (add 2.5kg from last week)

6+ – 1x5x75%
1x3x85%
1xMAXx95%
then

Metcon

12 min amrap:

ME KB swing AHAP
15 HRPU

 

Intermediate WOD

Skill for 15.3

then

then 1k run.

Post your results to the Whiteboard.

WOD 12/3/15

Quickie WOD

Wod:

3 Rds for time:
3 times up stairs
30 box jump
30 situps
30 goblet squat
30 DU

 

Atarim

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*partition pullups,pushups and squats any way you want. If you’ve got a twenty pound vest or body armor, wear it.

*SCALE if this your first time doing murph

*come in early to perform tomorrows deadlifts. take tomorrow off

*DO NOT RIP YOUR HANDS!

Post your results to the Whiteboard.

WOD 11/3/15

Atarim

Strength

Shoulder press

0-1 – sets of 5 with weight from elements

1-6 – 3×5 (add 2.5kg from last week)

6+ – 1x5x75%
1x3x85%
1xMAXx95%
then

Metcon

15 min amrap

7 pushpress 60kg
200m run

 

Competitors WOD

10 min 60/40 kg thruster ladder
1st min 1 rep
2nd min 2 reps
3rd min 3 reps
then

CASHOUT 200 DU+1k run.

 

Dizengoff

Strength

i go u go
50 strict HSPU
then

Metcon

2 rounds for time:
20 Wallball
20 pushup
20 pullup
20 TTB
20 pistols
20 wide grip ring row

perform 10 diamond pushups between each movement

Post your results to the Whiteboard.

WOD 10/3/15

Quickie WOD

Technique:

KB swing

WOD:

400m run:
then 15min AMRAP
10 KB swing
10 TTB
10 Pushup

 

Atarim

Technique:

squat clean (oly class does accessory work instead)
then

Metcon:

15 min FOR QUALITY!

5 Squat clean (70% 1RM / whatever coach prescribes you)

7 strict chinup

9 strict TTB

 

Dizengoff

Adi’s class..

Post your results to the Whiteboard.

WOD 5/3/15

Quickie WOD

For time:

-lighthouse run
– 40 squats
– 40 situps
– 40 DU/SU

 

Atarim

Technique:

kipping pullup
& kipping HSPU
then

“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Post your results to the Whiteboard.

WOD 4/3/15

Atarim

Strength

Shoulder press

0-1 month training experience
sets of 5

1-6
3×5 (add 2.5 kg from last time)

1x3x80%
1x3x85%
1xMEx90%

then

Metcon

15 Min Amrap
5 Pushpress 50/30
5 BMU
200m run (to carleton)

 

Intermediate WOD

Part 1
EMOM Ladder for 10 min
3 Front squats
*each min add 5-10 kg.

then

Part 2

12.1 OPEN
7 min AMRAP Burpee

 

Dizengoff

Metcon

Partner Wod
Partner 1:
400m run

Partner 2:
AMRAP OF
10 Ring pushup
10 pistols
10 situps

35 min

Post your results to the Whiteboard.

WOD 3/3/15

Quickie WOD

20 min AMRAP
10 KB walking lunge
10 situps
5 burpees

 

Atarim

Technique:

Clean
then

Metcon:

12 min AMRAP
5 Clean 80/50
10 situp
15 Pushup

 

Dizengoff

Technique:
Ring muscle up
then

Metcon:
12 min AMRAP

2 RMU
4 HSPU
6 Wallball
8 TTB

Post your results to the Whiteboard.

WOD 27/2/15

Atarim

Skills 1100 – Ring muscle up

Strength

Deadlift
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85
then

Metcon

100 reverse OH lunges per leg 25/15
every 10 reps perform 3 burpee pullup

 

Intermediate WOD

Skill Work

then..

1 mile run !

Post your results to the Whiteboard.