Atarim

Strength:
Legs & Pull
(supersets)

Deadlift:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
in groups of 3

for time:
60 Front squat
60 Shoulder to overhead
60 hang clean (power or squat)

60/40kg

Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely.

 

Intermediate

Independent part: Ankle mobility+warm up.

then

Class: August 2nd challenge WOD
100 DU
50 Pistols
25 deficit strict/any HSPU (20 kg )
50 wall balls 20/12 lb
100 DU

 

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
150 KB Swing for time 24/16

EMOM:
1BMU/3pullup

Post your results to the Whiteboard.