Strength: Deadlift (by ability sumo/semi sumo/conventional) A+) Paused (1.5cm above the floor) Deadlift 5*1*3RM (weight) MetCon: 3 Rounds for reps Of 3min AMRAPs 6 One Arm Deadlifts (L) 6 One Arm Deadlifts ® 3 Burpee High Jumps *1min Rest between rounds. A) 12/8kg B) 16/10kg C) 20/12kg D) 24/16kg E) 32/24kg
WOD 14/12/17
/in WOD /by Maayan MoskowStrength: Deadlift (by ability sumo/semi sumo/conventional)
A+) Paused (1.5cm above the floor) Deadlift 5*1*3RM (weight)
MetCon: 3 Rounds for reps
Of
3min AMRAPs
6 One Arm Deadlifts (L)
6 One Arm Deadlifts ®
3 Burpee High Jumps
*1min Rest between rounds.
A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg
E) 32/24kg
WOD 13/12/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Bench Press 5*3*90% 3RM
MetCon: 15-10-5 reps of
Strict Press
Toes 2 Bar (Toes 2 rings/Knees 2 Elbows/ Vups)
Rx’d 42.5/30kg
*ask coach for MOD.
WOD 12/12/17
/in WOD /by Maayan MoskowMobility:
“Upper Body” Mobility Routine.
MetCon: 4 RFT
400m RUN
25 Burpees
Endurance:
(To be performed at Open Gym!)
4 RFT
1k Run
50 Burpees