WOD 8/1/17
Strength: Overhead Press
A) Strict Press – 5*5 with weight from elements.
B) Strict Press – establish 5 RM.
C) Push Press – establish 3RM.
D) Jerk – establish 1RM.
MetCon: “Elizabeth”
Posts
WOD 5/1/17
Strength: Tempo 4-2-1 Back Squats
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3
MetCon: “Helen”
3 RFT
400m run
21 KB swings 24/16kg
12 Pull Ups
*ask coach for scaling options
WOD 4/1/17
Strength: Bench press
(deloading week, work on technical aspects, ask coach for specific instructions)
3-3-3-3-3-3 (tempo 4-2-1)
MetCon: 10 min AMRAP.
5 Hang power cleans
7 S2OH
9 Burpees
A) Ask coach for specific instructions.
B) 30/20KG
C) 45/30kg
D) 60/42.5kg
WOD 2/1/17
| Strength: Deadlift
(deloading week, work on technical aspects, ask coach for specific instructions) |
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 |