Atarim

Strength

Sumo deadlift

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x3x80%
1x3x85%
1xMAXx90%
then

Metcon

partner WOD for as many reps as possible 15 min
P1 – Sandbag run up stairs 2 times

P2 – AMRAP
10 KB swing
5 Strict chinup
5 Strict TTB

 

Intermediate

Independent Warmup + Mobility (shoulders+ankle)

EMOM FOR 12 Min
-even min 3 ring MU
-odd min 3 bar MU.
then

MetCon

9 min AMRAP
6 Pistols 12/8 kg
2 leggless rope climbs

 

Dizengoff

Skills Class at dizengof with courtney (HS Walking)

Technique

L-sit
then
Strength

Accumulate 5 min L-sit (scale up is L-sit on rings)
then

Metcon

3RFT
10 Box jump
10 ring dips (sub if you did Elisabeth yesterday)
10 Pullups
20 DU

Post your results to the Whiteboard.