Strength: Shoulder Press A) Shoulder Press 5*5*EW B) Shoulder Press 5*5*90% 5RM C) Snatch Grip BTN Shoulder Press 3*5*90% 5RM D+E) Snatch Grip Jerk 5*2*90% 2RM. MetCon: 15-10-5-10-15 reps of Ring Dips Front rack KB Squats A) Dips by ability-16/12kgoblet squat B) Dips by ability-12/8kg C) Ring Dips- 20/16kg D) 24/16kg E) Strict Ring Dips 32/20kg
WOD 17/11/17
/in WOD /by Maayan MoskowSkill Handstand practice.
MetCon: 15.3 OPEN
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots 20/12lb
100 double-unders
(Scaling MOD)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 20/12lb
200 single-unders
Endurance:
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls, (42.5/30)
50 inverted burpees
50 toes-to-bars
Row 50 calories
WOD 16/11/17
/in WOD /by Maayan MoskowStrength: Deadlift
A) Deadlift 5*5*EW
B) Deadlift 5*5*90% 5RM
C) Snatch Grip Deadlift (use straps) 3*5*90% 5RM.
D+E) Snatch Pull 5*3*90% 3RM
MetCon: 15-12-9-6-3
Deadlift
Toes 2 Bar (scale by ability: toes 2 rings/K2E/Vups)
A) 80% 5RM
B) 60/35kg
C) 85/45kg
D) 102.5/55kg
E) 130/70kg
WOD 15/11/17
/in WOD /by Maayan MoskowStrength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C) Snatch Grip BTN Shoulder Press 3*5*90% 5RM
D+E) Snatch Grip Jerk 5*2*90% 2RM.
MetCon: 15-10-5-10-15 reps of
Ring Dips
Front rack KB Squats
A) Dips by ability-16/12kgoblet squat
B) Dips by ability-12/8kg
C) Ring Dips- 20/16kg
D) 24/16kg
E) Strict Ring Dips 32/20kg