5 minutes of Double unders
5 minutes of Clean and Push jerk
3 minutes of Double unders
3 mintutes of Clean and Push jerk
1 minute of Double unders
1 minute of Clean and Push jerk
10-20-30-40-50 reps of Kettlebell Swings (24/16 kg)
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.
WOD 8/12/17
/in WOD /by Maayan MoskowMobility:
“Upper Body” Mobility Routine.
MetCon: For time
1k Run
1mile Row
Endurance:
6 minutes of Double Unders
6 minutes of Clean and Push Jerk (42.5/30)
5 minutes of Double unders
5 minutes of Clean and Push jerk
3 minutes of Double unders
3 mintutes of Clean and Push jerk
1 minute of Double unders
1 minute of Clean and Push jerk
Post reps to comments.
WOD 7/12/17
/in WOD /by Maayan MoskowTech: Sumo/Semi Sumo Deadlift
Strength:
Establish 3 RM Sumo/Semi Sumo Deadlift.
MetCon: “Bad Karma”
For Time:
50-40-30-20-10 reps of
Barbell Curls (20/15 kg)
10-20-30-40-50 reps of Kettlebell Swings (24/16 kg)
Alternate movements. Start with 50 reps of Barbell Curls, then move to the 10 Kettlebell Swings, then 40 Barbell Curls and 20 Kettlebell Swings, and so on.
Ask coach for MOD.
WOD 6/12/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Paused (3sec) Bench Press 5*1*3RM (weight)
MetCon: 21-15-9-15-21 reps of
Push Ups (by ability scale to clapping/plyo)
Close grip (one ring) supinated ring rows (by ability scale to deficit)
*Ask coach for specific instructions.