Tech: Low Bar Back Squat Strength: Back Squat A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight) MetCon: 9min AMRAP 8 KB Front rack Squats (L) 8 Kb Front rack Squats ® 16 Double unders (8 TU) A) 10/8kg- SU B) 16/10kg- DU by ability C) 20/12kg- DU D) 24/16kg- Unbroken DU E) 32/24kg- Unbroken DU
WOD 11/12/17
/in WOD /by Maayan MoskowTech: Low Bar Back Squat
Strength: Back Squat
A+) Paused (3sec on the bottom) Back Squat 5*1*3RM (weight)
MetCon: 9min AMRAP
8 KB Front rack Squats (L)
8 Kb Front rack Squats ®
16 Double unders (8 TU)
A) 10/8kg- SU
B) 16/10kg- DU by ability
C) 20/12kg- DU
D) 24/16kg- Unbroken DU
E) 32/24kg- Unbroken DU
WOD 10/12/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Bench Press 5*3*90% 3RM
MetCon: 21-15-9-6-3 reps of
Ring dips (By ability: ring/Bar/Bench)
Hang Power Cleans 42.5/30kg
WOD 9/12/17
/in WOD /by Maayan MoskowComplete Missed Lift.
MetCon:” Helen”
3 RFT
400m Run
21 KB American Swings 24/16kg
12 Pul Ups
*Ask coach For MOD