Atarim
Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

In pairs, fireman carry to lighthouse twice

If partner is too heavy, scale to /weighted vest or 25kg plate

Any time you switch/put down weight perform 3 burpee pushups

 

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

50 Wallballs
100 Double unders
50 TTB
50 OHS 20/15

 

Odd Object Training (18:00, Atarim)

Strength

EMOM 8

Even – 10 sandbag Squat

Odd – 10 One armed KB press (5 per side)
then

Power WOD

To be announced..

Post your results to the Whiteboard.