MetCon: 5RFT 30 Double Unders (10 TU) 20 KB swings 24/16kg 10 (5+5) KB Front Rack Lunges 24/16kg *Ask coach for MOD
Endurance:
“12 Days of Christmas” WOD
For Time
1 Sumo Deadlift High-Pull (35/25kg)
2 Thrusters (35/25kg)
3 Push Press (35/25kg)
4 Power Cleans (35/25kg)
5 Power Snatches (35/25kg)
6 Kettlebell Swings (24/16 kg)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (60/50cm)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (20/10 kg Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 26/12/17
/in WOD /by Maayan MoskowMobility:
“Upper Body” Mobility Routine.
MetCon: 5RFT
30 Double Unders (10 TU)
20 KB swings 24/16kg
10 (5+5) KB Front Rack Lunges 24/16kg
*Ask coach for MOD
Endurance:
“12 Days of Christmas” WOD
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 25/12/17
/in WOD /by Maayan MoskowStrength:
Back Squat
A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM
Metcon:
21-15-9 Reps of:
OHS
Toes to Bar
A) G squat 16/12kg v-ups/ 21-15-9-6-3
B) 30/20- K2E
C) 42.5/30kg- T2B
D) 50/35kg
E) 60/42.5kg
WOD 24/12/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Paused (3sec) Bench Press 5*1*90% 3RM.
MetCon: For Time (By ability) Complete
50 (A-B) /75(C) /100 (D) /150 (D-E)
Ring Push Ups
*EMOM Perform 8 strict curls 20/15kg
*Ask coach for MOD.