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.