Morning Quickie
3rounds

min1 – KB swing
min2 – burpees
min3 – goblet squat
min4 -supine rows
min5 – situps

 
Atarim
Technique:
Floor press
Strength:
Floor press

0-1 month training experience: establish 5RM / sets of 5 @ 85%

1-6: 5×5 (add 2.5kg from last week)

6+ : deload week
1x5x60%
1x5x65%
1x5x70%

Metcon:
15 min amrap:
10 1 arm pushups on rings
10 HSPU
200m run

 

Dizengoff
technique:
kipping pullup

Metcon:
15 min amrap:
10 1 arm pushups on rings
10 pullup
200m run

 

Intermediate
Open 15.3

14 min AMRAP of:

7 RMU
50 Wall Balls
100 DU

Post your scores to the Whiteboard.