WOD 27/10/15

October 2015 Programming and Goals

MOBILITY

ATARIM & DIZENGOFF

Crossfit experience:

  • A) 0-3 months
  • B) 3-8 months
  • C) 8-18 months
  • D) 18+ months

Strength: Pull & Push

5×5 By Ability:

  1. box dips + ring row
  2. Ring dips + false grip ring chinup
  3. Strict RMU (add weight if possible
  4. Advanced gymnastics ask coach:

MetCon:

  • 12 Minute AMRAP
  • 5 Box jump
  • 10 pullup
  • 15 pushup

A) BJ-Jumping pullup-HRPU

B) BJ-Pullup-HRPU

C) BJ-Pullup-Ring Pushups

D) BJ-Pullup- one arm Ring pushupsx2