Strength: Squats A) Back Squat 5*5*EW B) Back Squat Establish 5RM (If done Last week perform 5*5*80% 5RM) C) Back Squat Establish 5RM. D,E)Overhead Squat Establish 2RM. MetCon: OPEN 14.1 Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35/25 kg. power snatches, 15 reps *Ask coach for MOD.
WOD 29/11/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Establish 3RM RM Bench Press (If done on Sunday Perform 3*5*80% 3RM)
MetCon: 25-20-15-10-5 Reps
Strict Press
Strict Curls
Rx’d 20/15kg
Ask Coach For MOD.
WOD 28/11/17
/in WOD /by Maayan MoskowSkill: Shoulder mobilty
(SMR, soreness relief)
MetCon: 10 RFT
Stairs run
10 Overhead Squats 20/15kg
Dizengof:
10 box jump overs
10 OHS 20/15
Ask coach for MOD.
Endurance:
For time:
50 Pull-ups
400 meter run
21 Thrusters 42.5/30,
15 Burpees
9 SDHP 42.5/30
800 meter run
21 Thrusters,
15 Burpees
9 SDHP 42.5/30
400 meter run
50 Pull-ups
WOD 27/11/17
/in WOD /by Maayan MoskowStrength:
Squats
A) Back Squat 5*5*EW
B) Back Squat Establish 5RM (If done Last week perform 5*5*80% 5RM)
C) Back Squat Establish 5RM.
D,E)Overhead Squat Establish 2RM.
MetCon: OPEN 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
35/25 kg. power snatches, 15 reps
*Ask coach for MOD.