Atarim

Strength

Sumo deadlift

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95%
then

Metcon

3 RFT
400m RUN
10 HPC 60/40
5 Front squat

 

Dizengoff

Total Fit with Adi Rotem
Strength

Max straddle hold (scal to Ring L-sit)

5 sets
then

Metcon

4 RFT
500m ROW
15 OHS 40/20

Post your results to the Whiteboard.