Strength: Back Squat A+) Back Squat Establish 3RM MetCon: “OPTIMUS PRIME”
AMRAP in 7 minutes
Wall Ball Shots (20/12 lb)
5 Deadlifts (102.5/70 kg) at the top of each minute
Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed. Ask Coach For MOD.
WOD 5/12/17
/in WOD /by Maayan MoskowMobility: “Limber 11”
MetCon: 18min AMRAP
30 DU
20 Air Squats
400m Run
*Ask coach for MOD.
Endurance:
(19:00 at Atarim!!!)
For Time:
2k Run
Then:
“Frianabeth”
21 Thrusters (42.5/30)
21 Pull Ups
15 Squat Cleans (60/42.5)
15 Ring Dips
9 DL (102.5/70kg)
9 HSPU
Then:
2k Run
WOD 4/12/17
/in WOD /by Maayan MoskowStrength: Back Squat
A+) Back Squat Establish 3RM
MetCon:
“OPTIMUS PRIME”
AMRAP in 7 minutes
Wall Ball Shots (20/12 lb)
5 Deadlifts (102.5/70 kg) at the top of each minute
Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.
Ask Coach For MOD.
WOD 3/12/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Paused (3sec) Bench Press 5*1*3RM (weight)
MetCon: 5RFT
Push Press 10 reps
Unbroken Pull ups (By ability: C2B/Pull ups/Jumping Pull Ups)
*1 min Mandatory Rest between rounds. (20 min time cap)
A) 20/15kg
B) 30/20kg
C+) 42.5/30kg