WOD 17/6/15
Pre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Perfect Plank
0-1: accumulate 15 Min Total
2-6: accumulate 28 Min
6+: accumulate 35 minutes, in sets of no less than 1:30 minutes
Competitors: 10 Min L-Sit (sets of no less than 20 sec)
Atarim
Strength
15 Min
Weighted ring dips
8x3x5RM
then
Metcon
13 Min AMRAP
5 Hang Clean 60/40
5 Strict HSPU/Kipping HSPU
40 Double unders
Strength Accessory
Floor press establish 5 RM
Behind the neck press 4×10
Weighted planks 3x45sec
100 reps of triceps ext.
Intermediate WOD
Independent part
Overhead mobility+Ankle.
Deadlift 5×70% 3×80% 3×80%
2×85%
Back squat
5×10@60%
Class: 19:00.
15 min Establish max weight on
Hand clean+front squat+push press.
then
MetCon
7 min AMRAP:
10 hang cleans 60/40 kg
20 HRPU
*Scaling not less than 50/30 kg.
Dizengoff
Strength
15 Min
Weighted ring dips
8x3x5RM
then
Metcon
Chipper:
80 Double unders
70 Airsquats
60 Situps
50 Wallballs
40 pushups
30 burpees
20 pistols
10 BMU
Post your results to the Whiteboard.