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Mobility

50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

Strength:
shoulder press

0-1:
2xwarmup
3×5 with weight from elements

2-6:
2xwarmup
3×5 add 2.5 kg from last week

6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then
Partner WOD

P-1 Plank
P-2:
30 pullup
30 Wallball
30 TTB
30 OHL25/15
30 pistols
30 KBS 24/15

100m partner carry (each)

 

Intermediate WOD

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
EMOM for 10 min:
-Even min 3 bar MU
-Odd min L-sit ME.
then

MetCon: 15 min AMRAP.
2 legless rope climbs
20 KB Snatch 24/16 kg
15 Box jumps 60/50 cm

 

Dizengoff

Strength:
shoulder press

0-1:
2xwarmup
3×5 with weight from elements

2-6:
2xwarmup
3×5 add 2.5 kg from last week

6+:
2xwarmup
1x5x75%
1x3x85%
1xMAXx95%
then

Metcon:

20-15-10-5

Ring pushups
K2E
Goblet squat 24/16

Post your results to the Whiteboard.