Atarim

Strength (15 min):

Strict shoulder press
0-1 month training experience:

practice sets of 5 with weight from elements
1-6:

3×5 +2.5 kg from last week

6+ Deload week

1x5x60%

1x5x65%

1x5x70%

Metcon:

4 rounds of 3 minutes for total reps:
min1 – AMRAP strict ring dip

min2 –

KB swing24/16

min3 – jumping lunges

 

Competitors WOD:
10 min AMRAP:

20 reps of 42,5/30 kg snatch

30 Toes to bar

20 reps of 42,5/30 kg thrusters

30 Chest to bar pull ups

 

Dizengoff

 

1815 Skills Class:

Ring muscle up
here is a great analysis of muscle up:

Ring muscle up
here is a great analysis of muscle up:

 

 

MetCon:

3 RFT:

50 Double unders

30 Wallball

25 TTB

20 box jump

15 Clapping pushup

10 chinup

5 Wallclimb