WOD 31/8/15

Mobility

 

https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

 

Atarim

 

Strength: Legs & Pull

 

Backsquat

0-1: 5×5 with weight from elements class

1-6: Find new 5RM / 3×5 if you trained heavey yesterday (Find 5RM on wednesday)

Wendler:  Establish new 1RM  / 3×5 if you trained heavy yesterday (Find 1RM on wednesday)

 

Superset  with personal  pullup program

 

Metcon: 10 minutes in Pairs

P-1 20 Goblet Squat

P-2 AMRAP of:

3 BMU

5 HSPU

7 Burpee

 

Rotate Freely, count total rounds and reps of AMRAP, P-1 continues where partner 2 Left off

 

Dizengoff

 

Strength: Legs & Pull

 

Backsquat

0-1: 5×5 with weight from elements class

1-6: 5×5 Find new 5RM

Wendler:  Establish new 1RM

 

Superset  with personal  pullup program

 

Metcon: 10 minutes in groups of three

P-1 Max effort Row

P-2 Max Effort Double under

P-3 AMRAP of:

2 BMU/C2B

4 T2B

6 Clapping pushup

8 Jumping lunge (4 per side)

 

Rotate Freely, count total rounds and reps of AMRAP, P-2 continues where partner 3 Left off